What to eat, what to avoid and more – Forbes Health

In addition to keeping the above dietary advice in mind, your healthcare provider may also recommend specific diets, such as a low FODMAP diet or gluten avoidance. We recommend that you consult a registered dietitian with experience with IBS to ensure your meal plan is healthy and safe.

Low FODMAP diet

fodmap Represents fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These short-chain carbohydrates are poorly absorbed in the small intestine. FODMAPs increase the amount of fluid in the intestinal tract, producing gas and stretching and distending the intestinal wall.

This can occur in people with and without IBS, but people with IBS have problems with motility (the speed at which contents move through the bowel) and intestinal wall sensitivity, which can cause pain and discomfort when the intestinal wall expands.

“Most people with IBS are sensitive to one or two groups, but not all FODMAPs,” says Dolan. She noted that a low-FODMAP diet was highly effective in reducing symptoms of IBS, citing a 2022 report. Department of Gastroenterology This review states that a low-FODMAP diet is currently the most evidence-based diet for IBS. Studies show that up to three-quarters of IBS patients following a low-FODMAP diet may respond within six weeks.

A low FODMAP diet consists of three stages.

1. erase: All high FODMAP foods are eliminated (within 4-6 weeks).
2. Re-introduction: Restricted foods are phased in, taking note of tolerance for increased quantities.
3. Personalization: Avoid only those parts of the food that cause symptoms.

The idea isn’t to eliminate all nutritious, high-FODMAP foods entirely, but “helps identify specific triggers,” Dolan says.

Below are some examples of high FODMAP foods.

oligosaccharide

• Vegetables such as Brussels sprouts, broccoli, garlic, and onions
• wheat
• rye
• beans
• Chickpea
• lentil

Disaccharide (lactose)

• Dairy-based milk, yogurt, and ice cream
• cottage cheese

Monosaccharide (fructose)

• Fruits such as apples, cherries, peaches, pears, and watermelons
• Honey
• agave nectar
• high fructose corn syrup

Polyol

• fruit as above
• Vegetables such as cauliflower and mushrooms
• Sugar alcohols such as sorbitol and mannitol

Foods commonly consumed on a low FODMAP diet include:

• Dairy alternatives such as lactose-free milk, almond milk, and rice milk
• Hard cheeses such as brie and feta
• Fruits include:
  • banana
  • blueberry
  • strawberry
  • orange
  • cantaloupe
  • honeydew
• Vegetables include:
  • Bok-choy
  • Carrot
  • cucumber
  • eggplant
  • lettuce
  • potatoes
• Proteins include:
  • beef
  • chicken
  • egg
  • fish
  • pork
  • Tofu
• Grains containing:
  • oats
  • gluten free pasta
  • rice
  • corn
  • Quinoa

gluten free diet

“a gluten free diet It’s important to avoid gluten, a protein found in wheat, barley and rye,” says Dr. Sethi. “It is mainly used for administration, celiac diseaseSome people with IBS experience improvement on a gluten-free diet. ”

Foods to avoid on a gluten-free diet include foods made with wheat, barley, and rye, Dolan says.

• Most baked goods and snack foods (usually made with wheat)
• Bread made from wheat, rye and barley
• pasta
• Beer
• i am willow

However, the following foods can also be consumed on a gluten-free diet, says Dolan.

• fresh fruits and vegetables
• dairy products
• Proteins such as animal meat, seafood, and tofu
• nuts and seeds
• legumes
• rice
• Quinoa
• potatoes
• gluten free grains

“Studies show that people with IBS may benefit from a gluten-free diet,” says Dolan. In fact, a 2022 systematic review and network meta-analysis noted that people on a gluten-free diet had significantly fewer recurrences of IBS symptoms than those on a high-gluten diet. Still, other research on the effectiveness of a gluten-free diet for improving IBS symptoms is mixed.

“Studies also show that reducing fermentable carbohydrates is more likely to reduce symptoms than just removing gluten,” explains Dolan. For example, wheat is a high FODMAP and gluten-containing food.

of Department of Gastroenterology The review notes that although observational studies have found that most people with IBS improve on a gluten-free diet, randomized controlled trials have shown mixed results.

lactose-free diet

Lactose is a naturally occurring disaccharide (a type of sugar) found in dairy products such as milk and ice cream and cheese. People with lactose intolerance experience digestive problems such as bloating and diarrhea because their small intestine cannot break down lactose. Dolan said lactose is a common trigger food in the FODMAP group, noting that a lactose-free diet may help some people with IBS.

2020 Creus The study concludes that there is no evidence to support routine recommendations for a lactose-free diet for IBS. However, this review notes the value of including a hydrogen breath test (a test to diagnose lactose intolerance) in the assessment of irritable bowel syndrome.