Feeling like you can’t eat anything without
getting bloated or triggering your IBS symptoms? Watch this video to find out what you might
be missing and how to get back to relaxed eating. I’m Amanda Malachesky, Certified Functional
Nutrition and Lifestyle Practitioner, and digestive and allergy detective. I help you figure out why your digestion is
misbehaving and what to do about it. For the best tips and tricks on how to navigate
digestive and allergy challenges, be sure to subscribe to my channel to see a new video
every Monday. So you’ve heard that Low FODMAP Diet is the
best place to start with IBS, but how do you make sure you’re not avoiding foods that you
don’t need to, or what if you’ve already tried the Low FODMAP Diet and you haven’t seen results? In this video, I’ll share the low FODMAP basics,
how to determine which low FODMAP foods are okay or not, and what to do if you’re still
feeling stuck. I use this same technique to avoid triggering
my symptoms, and I help my clients to do this too, so let’s get started. FODMAPs are fermentable oligo-, di-, and mono-saccharides
and polyols, which are all types of fermentable sugars. They naturally occur in foods. Bacteria love these sugars. They get super excited when you eat them,
and they produce gas, which leads to the uncomfortable bloating, gas and swelling, and, well, you
know, that you might be experiencing. The most widely accepted diet template to
help with these IBS or IBS-like symptoms is the Low FODMAP Diet. Here are some low and high FODMAP vegetables
and fruits. If you want a more comprehensive list, you
can download my FODMAP list. I’ve put a link for that below. But, and here’s the rub, this isn’t meant
to be a forever diet. Veggies and fruits are healthy foods, and
it’s likely impossible to avoid all these foods entirely, and you don’t need to. Many of you will react only to some of the
FODMAPS, so the game is to keep the broadest diversity of foods in your diet as possible
because these same starches feed your beneficial bacteria. So how do you do this when you seem to react
to everything? The most foolproof way to determine this for
yourself is to use a food symptom diary. You can grab mine in the comments below. Keep track of what you eat and your flare
symptoms for about a week to start, but if you’ve got a lot of symptoms, it might take
more time. Once you’ve got some data, go back and start
looking for patterns. One thing that many people don’t know is that
it may take two to three days for your symptoms to begin to show up, and this is especially
true if your digestion is slow to begin with. Once you begin to notice some possible triggers,
repeat your experiment if you can handle the symptom, and see if you can reproduce those
results. If your symptoms repeat then that FODMAP food
may need to come out while you work on healing your gut. Using this method, I discovered that broccoli
was triggering my constipation episodes. It took me several weeks of tracking to figure
this out, so don’t give up if you don’t see patterns right away. Are you already aware of one of your food
triggers? Tell me what it is in the comments below. Once you know what your food triggers are,
you can experiment with serving size and cooking method to see if this makes a difference for
you. Sometimes you can tolerate a small serving
of a high FODMAP food, but a larger serving will trigger symptoms. For example, for me, I’ve found that I tolerate
onions if they’re really well cooked, but raw onions and too much onion can totally
be a trigger. Knowing your limits can provide you with a
tremendous amount of freedom. Once you understand these details, you can
adjust your intake and avoid symptoms. That said, the top four foods I would recommend
avoiding while healing, even if you don’t show outward symptoms, are gluten, dairy,
sugar and alcohol. These tend to be IBS symptom triggers anyway,
but each one of them also tends to create different kinds of inflammation. Even though you might feel like this removes
all foods, it still leaves many other healthy, delicious options, so don’t panic. Okay, so what if you get through all this
but you still don’t know what’s triggering your symptoms? It’s possible that your symptoms aren’t due
to FODMAPS. There are other types of food sensitivities,
and you may want to consider other possibilities. Some other places to look are foods high in
oxalates, salicylates or histamine. You can also have a generalized immune reaction
within a few days of eating foods, which can be linked to low digestive function. If you’re not seeing results, don’t give up. Check out some of these possibilities or schedule
some time with me to start learning where to look. You can also read my blog post I wrote about
this, called Choose the Right Elimination Diet for Your Persistent Symptoms. I’ve given you a link for that below. But not matter what, you always want to continue
looking for the root cause of food sensitivities. This can often be related to gut infections
and poor gut function. Check out my video, Gut Microbiome Testing
for IBS, to learn more about that. Now you know how to work with the Low FODMAP
Diet template to reduce your IBS symptoms and regain freedom and control over your life
and your bathroom habits, but what if this isn’t enough and you’re still confused? Often, diet changes are only one part of the
solution, and you may need to dig deeper to find and resolve your root causes. I invite you to grab my free Roadmap to Recovery
guide to learn about what else you can do to truly heal your gut so you can get back
to what’s important to you. If you prefer a one-on-one connection, please
schedule a free 30-minute assessment session with me at confluencenutrition.com/contact,
and I will meet with you and help you determine what the next best steps are for you. I look forward to connecting with you. I also have a private Facebook group, called
Hope for Healing Chronic Illness, where you can get help from me and our community, so
come check us out. If you like this video, please let me know
by liking it below, subscribe, and share it with your fellow digestively challenged friends
or family, and comment below with helpful if this video helped you. See you next time.

9 Replies to “Low FODMAP Diet for IBS- DIET PLAN FOR IBS

  1. Amanda, great video. My husband has some food sensitivity and I really enjoyed where you stated it can take some time for the symptoms to show. Some people think its immediate. Love your content and just subd #18. Great job

  2. Loved that you covered FODMAPs…they're kind of sneaky in how they can be an irritant that you don't even realize!

  3. Avoiding foods you don't need to…Interesting. I know some peeps who need this help! For sure sharing! FODMAP diet. the real word is a mouthful!!! haha.

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