5 tips to deal with IBS while living on the Low FODMAP Diet

April is IBS Awareness Month. Naturopathic doctor Joyce Johnson joined us with tips on how to help manage Irritable Bowel Syndrome symptoms. The Low FODMAP diet is a balanced diet, where you still include carbohydrates, protein, fruit, vegetables and some dairy. It is not calorie controlled or a diet that excludes entire food groups.

Tip 1: Don’t over limit your foods

You’ll want to eat a wide variety of FODMAP foods. Limit lactose, and soy or wheat products.

Tip 2: Make sure you eat enough fibre

Fibre can be found in foods like fruits, vegetables, nuts and seeds, or take a fibre supplement. 

Tip 3: Balance the gut

Incorporate low FODMAP fermented foods that also support that gut such as goat’s yogurt, tempeh, sourdough spelt bread and pickled gherkins and smaller servings of sauerkraut, fermented red cabbage and pickled vegetables.

Tip 4: Add flavour, not FODMAPs

Instead of using onions and garlic to flavour foods, try using chives, scallions or garlic oil.  This will ensure you are using low FODMAP foods, but not missing out on flavour. Basil, oregano, rosemary, sage, curry, paprika and cumin are also great spices to use.

Tip 5: Keep a food diary 

You may not remember what you ate last week or last month, so keeping a food diary will help you ensure you know what foods are flaring up your IBS. The low FODMAP diet is not designed to be a “forever” diet, so this food diary will be extremely helpful as you reintroduce foods that may be high in FODMAPs back into your diet.