I’ve had a lot of enquiries recently from IBS (Irritable Bowel Syndrome) sufferers and so thought a section on eating for IBS would be of benefit for you.
Despite being a common digestive complaint, with more than four million people in the UK with the condition, IBS isn’t well understood and there is a lot of stigma surrounding sufferers. A few key foods and ingredients could make a huge difference to symptoms and help decrease the daily discomfort.
Symptoms do vary but commonly include bloating, spasms, pain, constipation or diarrhoea, all of which can be triggered by stress or an imbalance of the bacteria in your gut.
As with many conditions, lifestyle changes can help to relieve symptoms and since this is all about the gut, what better place to start than with your diet?
Unfortunately, because symptoms vary from person to person and there is no definitive cause, it is difficult to create a diet plan that will work for all. I’ve put together low FODMAP recipes which are proving successful.
What is a FODMAP? You know we love an abbreviation! The letters stand for groups of carbohydrates; fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These sugars cause bacteria in the gut to literally ferment which can often be the cause of your bloating and discomfort. They also encourage the growth of bad bacteria so eating a diet low in FODMAPS can support you.
A low FODMAP diet eliminates certain carbs from the diet to help reduce symptoms of abdominal pain and IBS. It works by then slowly re-introducing foods to find a suitable level of tolerance or identify a trigger. It’s really important to seek advice before undertaking a low FODMAP diet.
Since its summer I wanted to share a quick, easy and tasty recipe that the whole family can enjoy, all whilst helping to reduce IBS discomfort.
Transport yourself to Spain with this Spanish style tortilla!
– Good quality olive oil
– 6 eggs
– Fresh chives or parsley
– 100g of brie or another runny cheese such as camembert
– 200g smoked pancetta cubes
1tsp Dijon mustard
1 tsp Red wine vinegar
1 cucumber sliced into cubes
100g radishes, quartered
100g red onion, thinly sliced
- Turn your grill to a medium heat to pre-heat. Meanwhile, place a small frying pan over a medium heat and cook the pancetta until crisp. Drain on kitchen roll once cooked through.
- Heat 2 tsp of the olive oil in the same pan. In a bowl, whisk the eggs with the herbs, cooked pancetta and season to taste. Pour into the heated pan and cook on a low heat until the eggs begin to set.
- Lay the cheese on top of the tortilla and place under the grill until set. Keep an eye on it so it doesn’t burn!
- Once set, remove from the pan and cut into thick wedges.
- Mix the remaining olive oil, mustard and vinegar together to make a dressing, Pour this over all the salad ingredients in a bowl and toss.
- Serve and enjoy!
86% of people who follow a lowFODMAP diet have noticed an improvement in symptoms.
However, it is important to remember that there’s no one size fits all diet with IBS, one approach may work wonders for one person but not another. And it is really important to discuss any new dietary approaches with your doctor or healthcare practitioner.
Andrea Bayles provides individual programmes for gut health and weight management to help you achieve a healthier lifestyle. She uses functional stool tests and blood analysis to ensure the plan and dietary recommendations are designed to fit your needs.
Click here to book a free call to discuss ways in which Andrea can help you.