*DISCLAIMER: A low FODMAP diet is NOT a life long diet. It is a 2-6 week elimination phase to identify potential triggers of your IBS symptoms. It should NOT be undertaken without the guidance of a medical practitioner or dietitian.
Going low FODMAP can be overwhelming and food shopping can become a confusing, frustrating task. Don’t fret, I’m here to help; below is an extensive list of everything you CAN eat!
Plant-based protein (check ingredients & limit pea protein to 2 tbsp)
*alcohol is a gut irritant
**caffiene can trigger IBS symptoms
Beer* (limit to 1)
Wine* (1 glass)
Coconut water (max 100ml)
Charcoal / matcha / turmeric lattes
Coffee** (black with lactose free milk)
Fruit juice (made from low fodmap fruit, limit to 1 glass)
Teas: black (weak), chai, fruit/herbal (check for fodmaps like apple & chicory), green, peppermint, white
Water (still not sparkling)
? READ THE INGREDIENTS! Look for wholefoods, made with minimal, pure ingredients and opt for organic where possible. Ingredients to look out for:
✘ INULIN (chicory root) and FOS are prebiotics that are in a lot of foods but they are high fodmap and can cause bloating
✘ MEDICATIONS can contain hidden fodmaps
✘ Avoid ARTIFICIAL INGREDIENTS like: preservatives, additives, GMO and sweeteners
✘ EXCESS SUGAR can trigger IBS symptoms. Remember sugar is pro-inflammatory, meaning it increases inflammation in your body
? ADD FLAVOUR with nutritional yeast, soy/tamari sauce/coconut aminos, miso, homemade bone broth, herbs and spices
? A PROBIOTIC supplement may help, especially the strains lactobacillus and Bifidobacterium. Studies have also shown that Symprove is extremely helpful for IBS (but it’s very pricey).
? Whilst probiotic rich KOMBUCHA is high fodmap, you may be able to tolerate Remedy kombucha as it contains 0g sugar (i.e no Fructans) and is made from pure organic ingredients. However, it is still carbonated meaning it may cause gas and bloating. I personally love it.
✌️ DESTRESS with yoga, music, reading or just chilling with friends and family. Stress wreaks havoc with your gut, skin, immune, sleep and pretty much everything else.
IF YOU LIKE THIS, YOU’LL FIND MY QUICK GUIDES AP-PEEL-ING. ?