As we’re learning more about the connection between our gut and overall health, we’re realizing that it’s important to pay attention to the foods we eat. This is especially true for people with irritable bowel syndrome, or IBS.
While we might not know what causes the condition, it turns out one great way to treat it is to avoid “Fermentable Oligo/Di/Monosaccharides And Polyols,”or FODMAPs for short.
The term is a fancy way of saying the sugars that don’t absorb well in the small intestine. A study by Monash University in Australia has shown a diet that avoids high-FODMAP foods can really help with that bloating and pain.
But here’s the catch — many high-FODMAP foods are also rich in fibre, something those with IBS have trouble getting enough of. But Monash University have done their homework and come up with great options to help you get the fibre you need, while avoiding the foods that are adding to the problem.
Tons of fruits can give a shot of low-FODMAP fibre, like tomatoes, cucumbers, oranges, grapes, honeydew and cantaloupe, bananas, blueberries, kiwis and even strawberries. Break out that fruit salad recipe, or whip up a quick smoothie to get a delicious and effective boost.
Almonds, walnuts and even pumpkin seeds fit the bill as well, and make for a great snack through the day. Consider boosting up your stir-fry with some bok choy, bean sprouts, bell peppers or tofu, all of which give great fibre with few FODMAPs. On roast night, try pairing your protein with some green beans and a carrot-parsnip mash.
With some smart dietary choices backed up by even smarter science, you can manage IBS while still eating deliciously. Monash University even has an online guide to low-FODMAP eating, based on their research. Check it out for even more inspiration on getting the fibre you need while avoiding the sugars you don’t.