So, either you have been diagnosed with IBS ( Irritable Bowel Syndrome) or SIBO ( Small Intestinal Bacterial Overgrowth), or you have symptoms consistent with either which can be any of the following:
- Gas
- Bloating
- Constipation, Diarrhea or constipation and diarrhea alternating
- Abdominal cramping and pain.
- Food intolerance
- Fatigue
And now you have been wondering what can you do to make it better. There are several different diet plans that are being used for SIBO/ IBS treatment, and it can be confusing for people to decide which plan to follow. The most famous of those being the Low FODMAP which was developed by the University of Monash. This diet plan was based on the fact that patients who have the above symptoms of IBS or SIBO would benefit from eliminating foods which are fermentable like:
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
These particular carbohydrates are not very well absorbed and because of that there are fermented in the gut by the bacteria which causes the typical symptoms mentioned above, especially the bloating, gas and pain. But what I have realized is that sometimes patients will not get better with Low FODMAP diet so I also have them avoid histamine containing foods. So I follow a hybrid diet with Low FODMAP food and low histamine foods and have better success. Below I will give you a list of foods to avoid and to eat based on Low FODMAP recommendations. And the third list will be of foods which are high histamine foods, so if the Low FODMap diet is not working or you are not seeing improvement in your symptoms, you can also avoid high histamine foods along with following the Low FODMAP diet. This has to be done at least 4-6 weeks to see the benefit.
Food To Eat On Low FODMAP Diet
| Food Groups | Food To Eat On Low FODMAP Diet |
|---|---|
| Grains: | Rice, Oats,Quinoa |
| Fruits: | Bananas,Blueberries,Cantaloupe,Grapefruit, Grapes,Honey Dew melon, Kiwi,Lemon,Lime,Oranges, Papaya,Passion Fruit,Pineapple,Pomegranate, Raspberries,Strawberries,Tangerines |
| Vegetables | Bok Choy,Celery,Chard,Collard Greens,Cucumber,Green beans,Kale, Lettuce,Parsley,Peppers Sweet,Pumpkin, Rhubarb,Spinach,Split peas,Squash,String beans,Tomatoes, Watercress,Zucchini |
| Fats and Oils: | Avocado,Almond oil,Avocado oil, Coconut oil,Flaxseed oil,Ghee, Grapeseed oil,Macadamia oil,Safflower oil, Sesame oil Sunflower oil |
| Dairy: | Unsweetened plant milk |
| Nuts and Seeds: | Almond,Almond butter (100% almonds),Brazil nuts, Chestnuts,Hazelnuts Macadamia nuts, Cashews and cashew butter, Sunflower seeds & butter,Pecans Pine nuts, Seeds: pumpkin, sunflower, chia, flax, Walnuts,Water chestnuts |
| Protein: | Meat (beef, lamb, pork, bison) Poultry (chicken, turkey) Seafood (wild salmon, sardines, cod etc.) Eggs |
| Spices and herbs: | Allspice,Basil,Bay Leaf, Cilantro,Cinnamon, Ginger, Nutmeg,Oregano,Paprika, Rosemary,Sage,Salt,Thyme |
Foods To Avoid On Low FODMAP Diet
| Vegetables | Garlic, Onions, Aparagus, Beans e.g. black, broad, kidney, lima, soya Cauliflower, Cabbage, Mushrooms Peas, Scallions / spring onions | |||||
| Fruits | Apples, Apricot, Avocado, Bananas, ripe Blackberries, Grapefruit, Mango, Peaches, Pears, Plums, Raisins, Sultanas, Watermelon | |||||
| Meats | Chorizo, Sausages, Processed meat | |||||
| Grains | Barley Bran, Cous cous, Gnocchi, Granola, Muesli ,Muffins, Rye ,Semolina, Spelt ,Wheat foods e.g. Bread, cereal, pasta | |||||
| Nuts | Cashews, Pistachio | |||||
| Dairy | Cow milk, Goat milk ,Sheep’s milk, Soy milk made with soy beans , Buttermilk, Cream Custard, Greek yoghurt, Ice cream, Sour cream Yoghurt, Cream cheese, Ricota cheese | |||||
| Sweeteners | Agave High Frucose Corn Syrup (HFCS), Honey ,Inulin, Isomalt, Malttol, Mannitol ,Sorbitol ,Xylito | |||||
| Drinks | Apple juice, Pear juice, Mango juice, Sodas with HFCS |
High Histamine Foods to avoid along with LOWMAP Foods, if symptoms are not improving
| Food Groups | Foods To Avoid On Low FODMAP Diet |
|---|---|
| Fruits | Lemon, Lime, bananas, Tangerines, oranges, raspberries, avocados |
| Vegetables | Spinach, tomatoes, avocados, Pickled or canned foods – sauerkrauts |
| Nuts | Walnuts, cashews, sunflower seeds |
If you are suffering from IBS or have a concern about SIBO or have following symptoms like bloating, gas, abdominal pain, constipation or diarrhea, you should try the above diet and see if this improves your symptoms. It is a fairly restrictive diet and if after 4-6 weeks on being the diet the symptoms are not improving then I will suggest you get a consultation with a trained professional to help you further.
Related Read:
The Most Advanced SIBO Treatment Plan to Get Rid of SIBO Permenantly
Symptoms and Treatment of Candida in Gut.
Prebiotics for Gut Health – The Overlooked Supplement.
