FacebookRoughly 1 in every 10 people around the world suffers from Irritable Bowel Syndrome (IBS). A collection of symptoms rather than a specific disease, IBS causes digestive symptoms ranging from abdominal pain, gas, and bloating to diarhea and constipation. While IBS triggers vary from one individual to another, certain foods tend to be more difficult for IBS sufferers to digest than others. Avoiding these foods can significantly reduce or even eliminate your symptoms.
Many IBS sufferers find relief by following a low FODMAP diet. FODMAPs are certain types of sugars which are not completely digested or absorbed in the intestines. They linger in the digestive tract which may cause gas and other digestive symptoms.
If you’re considering trying out the low FODMAP diet, you may be worried about giving up your favorite foods. Luckily, there are plenty of healthy and satisfying alternatives.
Here are the substitutions for...
White Bread and Pasta
Many grains and cereals contain high amounts of fructans and, to a lesser degree, galacto-oligosaccharides (GOS). If you’re going to enjoy bread, try switching to sourdough. Sourdough bread is made with bacterial cultures that ferment the sugars, reducing the FODMAP content. You may also want to try a gluten-free pasta that is made with low FODMAP grains, such as rice, corn, or quinoa.
Beans and Legumes
Lentils, chickpeas, and beans are a great way to add some plant protein to your diet, but they tend to be high in FODMAPs. If you’re looking to boost your protein intake, consider plain cooked meats like chicken or turkey. For plant-based alternatives, go with tempeh or firm tofu. Just be mindful what sauces you’re cooking with – curry and tomato sauces tend to be high in FODMAPs, so shop smart or learn how to make your own low FODMAP sauces.
Processed Sweets
Sweet treats are undeniably full of sweeteners, and even artificially sweetened snacks and candies can be an issue for IBS sufferers. For a healthy, IBS-friendly alternative, try 1 cup of low FODMAP fruits like strawberries, pineapple, grapes, kiwi, and cantaloupe (no more than 120 grams). If you find yourself craving candy and nothing else will do, reach for a piece (no more than 2 oz) of 85% dark chocolate instead of milk chocolate.
Trail Mix
When you’re on the go, trail mix seems like the perfect snack. You’ve got nuts for a healthy dose of protein, dried fruit for energy, and maybe a few candy-coated chocolate pieces to satisfy your sweet tooth. The trouble is all of those foods have the potential to trigger IBS symptoms. Swap dried fruit for low FODMAP fresh alternatives like grapes or strawberries. Avoid high FODMAP nuts like cashews and pistachios for lower FODMAP options like peanuts, macadamia nuts, or walnuts (no more than 28 grams).
Milk, Cheese, and Ice Cream
Dairy products are a staple in the modern Western diet, but they can be a trigger for many IBS sufferers. Fortunately, there are plenty of non-dairy alternatives for everything from the milk you pour in cereal to the frozen dessert you enjoy after dinner. Almond milk, coconut milk, cashew milk, and soy milk are good alternatives but keep it to 1 cup servings. There are also some lower lactose dairy products available, such as hard cheeses or lactose-free yogurts.
Onions and Garlic
Few recipes seem complete without a little onion or garlic for flavor, but these foods are among the most common IBS triggers. If you love the flavor of onion but want to reduce IBS symptoms, opt for options like chives get the texture and flavor you crave.
Breakfast Cereal
Pouring a bowl of cereal is a breakfast ritual for many, but if you’re looking to reduce your consumption of FODMAPS it might be time to put the box away. Low FODMAP fruits like cantaloupe and strawberries are great for breakfast (no more than 120 grams). But if you want something in a bowl, oats are the way to go (no more than ½ cup). They have a low glycemic index in addition to being low FODMAP.
Packaged Snacks
When hunger strikes, it’s easy to reach for a bag of pretzels or potato chips to munch on. The trouble with many packaged snacks is that they’re packed with FODMAPS. If you’re looking for something salty, forgo the pretzels in favor of popcorn (no more than 7 cups). If chips are your thing, go for tortilla chips (no more than 50 grams) instead of potato chips.
Honey and High Fructose Corn Syrup
Whether you’re whipping up a batch of cookies or sweetening your morning coffee, be careful what you use. High FODMAP sweeteners like high fructose corn syrup (HFCS) – even natural sweeteners like agave and honey – are best avoided. Table sugar is okay in moderation or, if you want something with a little more flavor, go for pure maple syrup (no more than 50 grams).
Symptoms of IBS can be uncomfortable at best and disruptive to your daily life at worst. While it may take time to identify and understand your triggers, making simple changes to your daily diet can make a big difference. Try swapping in some of these low FODMAP foods for a few of your usual favorites to see if it improves or eliminates your IBS symptoms.
