Irritable bowel syndrome affects 10% of the population and is very common. Symptoms include abdominal pain, distension, altered stool consistency (hard or soft) and altered stool frequency ( diarrhoea or constipation). First line treatments include – regular exercise, low fat diet and soluble fibre starting at a low dose (British Society of Gastroenterology recommendations).
Hot off the press (GUT journal doi:10,1136, 2022) scientific research reports that a diet low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) is more effective than the first line recommendations for improving IBS symptoms. A low FODMAP diet is not forever and should be tried for limited periods preferably with the supervision of a trained dietician.
A good place to start would be to avoid high FODMAP foods in your diet:
- apples
- wheat
- margerine, cream, custard
- baked beans
- lentils
- honey
- onions
- garlic.
Now try to incorporate low FODMAP foods instead;
- avocado
- kiwi (great for constipation!)
- maple syrup
- butter
- parmesan, brie, mozzarella
- broccoli, carrots, green beans, aubergine
- brown rice
- brazil nuts
- eggs, fish, chicken.
I would recommend keeping a food diary, daily , alongside abdominal symptoms and stool chart.