low fodmap diet.
it’s a complicated acronym that stands for a group of dietary components that may be harder for some people — for example, those living with ibs — to digest than others. some people experience symptom relief by reducing the consumption of these foods, but the proper implementation of this approach should be done with professional supervision to avoid unnecessarily restricting your dietary intake.
you can learn more about fodmaps here.
foods high in soluble fibre & low in fodmaps.
with the knowledge that soluble fibre has potentially favourable effects on ibs, and higher fodmap foods may — for some people — have negative effects, it makes some sense to identify foods that are high in soluble fibre and low in fodmaps. these are foods which would be wise to start incorporating more often until you can get personalized professional guidance. some examples include; ground flax, chia seed, okra, zucchini, eggplant, green beans, carrots, kiwi, orange, strawberries, raspberries, blueberries, tofu, canned lentils (in small amounts ½ cup or less
),
quinoa, oatmeal and potatoes.
probiotics.
probiotics are another complicated, but relevant, consideration in the world of ibs management. supplementation with these
“
healthy bacteria
”
may help restore balance in your digestive tract and reduce pain, bloating and gas. there are a wide variety of probiotic supplements on the market and it is generally the combination supplements that contain various species/strains of
lactobacillus, bifidobacterium and streptococcus
that are the most well-studied. while it may be best to consult your healthcare provider to determine the optimal probiotic to choose, you can learn more about the intricacies of the different species and strains of probiotics, and the evidence behind them, from this
handy resource.