ýBattling a Syndrome

At least one in every five persons with a gastrointestinal illness suffers from Irritable Bowel Syndrome (IBS), which causes frequent abdominal disorders such as diarrhoea and constipation, or both. Diet isn’t the only but can be a significant trigger. The trick is to avoid foods known to worsen IBS. Doctors recommend a low FODMAP diet, FODMAP being an acronym of fermentable, oligo-, di – and monosaccharides and polyol. The names refer to carbohydrates known to worsen IBS symptoms.

A low FODMAP diet steers clear of apples, artificial sweeteners, baked beans, broccoli, cabbage, carbonated drinks, cauliflower, chickpeas, coleslaw, lactose in dairy products such as milk, ice cream, sour cream and cottage cheese, lentils, pears, soybeans, watermelon, pizzas and fried foods

Opt for low-FODMAP fruits such as bananas, blueberries, cantaloupe, grapes, oranges, kiwis and strawberries. Or veggies such as carrots, eggplant, green beans, spinach, squash and sweet potatoes

Increase calcium by eating yoghurt instead of other lactosecontaining foods. The natural bacteria found in yoghurt can help break down the causes of IBS discomfort in some people Substitute butter in recipes with olive oil

Substitute cow’s milk with lactose-free options such as rice, soy, almond or oat milk

Replace artificial sweeteners such as sorbitol, maltitol and high fructose corn syrup as these can disrupt intestinal microbiome and worsen IBS symptoms. You can instead use maple syrup, which is considered low-FODMAP