Suffering from IBS or Chronic Digestive Issues? There is a Natural Solution to Ease the Symptoms

If you suffer from chronic digestive issues such as IBS (Irritable Bowel Syndrome), which include symptoms like abdominal pain, gas, constipation, bloating, or diarrhea, it is highly recommended to try a diet including foods with a low amount of FODMAPs.

FODMAPs are an English acronym for "fermentable oligo-, di-, mono-saccharides and polyols.” These are carbohydrates that the digestive system cannot break down and digest. These carbohydrates pass almost entirely through the digestive tract until they reach the end of the intestine, where most of the gut bacteria are located. These bacteria ferment these carbohydrates and use them to create a type of "fuel" that feeds them and produces hydrogen. All this leads to the mentioned symptoms for those sensitive and suffering from IBS.

Therefore, foods with high levels of FODMAPs can worsen symptoms, while foods with low levels can significantly ease these symptoms.

Various international studies have identified foods that contain high and low levels of FODMAPs and note which foods are recommended and which to avoid.

Recommended Foods (Low in FODMAPs)

Vegetables – Tomato, cucumber, bell pepper, sweet potato, potato, zucchini, eggplant, carrot, celery, lettuce, olives, alfalfa sprouts, ginger, green beans, kale, radish, spinach, turnip, pumpkin, and leafy greens.

Fruits – Banana, blueberries, grapefruit, grapes, pineapple, kiwi, lemon, lime, mandarins, orange, passionfruit, raspberry, and strawberries.

Grains – Corn, oats, rice, spelt (such as spelt bread or pasta), quinoa, sorghum, tapioca, and gluten-free bread.

Meat, Fish, Eggs – But without sauces including wheat or high sugar levels such as corn syrup, and without fruits. From a naturopathic perspective, it is advisable to prefer organic eggs and to eat relatively lean meat, such as chicken, and avoid red meat.

Oils – Cold-pressed olive oil, sesame oil, grapeseed oil, and tahini. From a naturopathic perspective, it is recommended to avoid processed oils like soybean oil and sunflower oil.

Spices and Herbs – Most are allowed, such as chives and green onion.

Nuts and Seeds – Almonds soaked and covered in water overnight, peanuts, macadamia, pine nuts, sesame. It's best to avoid pistachios and cashews, which contain high levels of FODMAPs. From a naturopathic perspective, it is recommended that seeds and nuts be natural, not roasted or salted, because roasting and salting processes damage their fatty acids, potentially harming the body.

Dairy – Preferably lactose-free, but if not possible, low lactose products can work. Go for hard cheeses like brie and camembert.

Sweeteners – Maple syrup, molasses, and stevia. High-quality dark chocolate (pareve).

Beverages – Water, tea, and coffee. From a naturopathic perspective, drink plenty of water (about 8 cups a day), and limit stimulants like coffee (preferably one cup a day). You can also consume rice milk or almond milk.

Foods to Avoid (High in FODMAPs)

Vegetables - Onion, garlic, mushrooms, cabbage, cauliflower, beets, broccoli, peas, artichoke, asparagus, Brussels sprouts, fennel, leeks, radish and pickled cucumber.

Fruits – Watermelon, apples, pears, mango, peaches, nectarines, dates, figs, apricots, cherries, blackberries, nectarines, papaya, plums, and avocado. It's also advised to avoid preserved and dried fruits.

Grains – Wheat products such as bread, pasta, cornflakes, waffles, snacks, and croissants. Additionally, avoid products containing rye and barley.

Legumes – Chickpeas, lentils, red beans, soybeans, and soy products.

Dairy – From cow, goat, or sheep milk, such as ice cream, yogurt, soft cheeses like cottage, cream, butter, and milk chocolate. Also, dietary supplements containing whey protein.

Sweeteners – Containing fructose, such as honey or corn syrup, as well as artificial sweeteners. Agave, coconut, honey, jams.

Beverages – Beer, wine, carbonated drinks, milk, soy milk, coconut milk, and fruit juices.

The listed foods are not exhaustive, and there are other foods not included here.

It is also important to remember that food sensitivities (and food allergies) are very specific to each person. For example, a specific food with low FODMAPs might cause digestive symptoms in one person, while another specific food with high FODMAPs might not cause the same symptoms.

To cleanse the digestive system, it is recommended to do an elimination diet, including rice and some cooked vegetables with low FODMAPs along with water for about two weeks. Then gradually reintroduce foods with low FODMAPs one at a time for two to three days to assess their effect on the body. This way, you'll know exactly which foods do not benefit your digestive system, and therefore should be avoided.

It is very important to note that there are people who are not sensitive toFODMAPs and should continue to eat healthy FODMAPs foods like apples, mangoes, etc.

It is recommended to consult a certified naturopath to guide you through the FODMAPs diet.

The FODMAPs diet has been scientifically proven in a variety of international studies to help alleviate and even reduce chronic digestive symptoms like abdominal pain, gas, bloating, constipation, and diarrhea. If you suffer from these symptoms, or other digestive challenges, such as Crohn's or colitis, it is highly recommended to try this diet.

Good luck!

Noa Roll is a naturopath specializing in healing nutrition