“Do you have any information on following a low-FODMAP diet whilst sticking to a vegan diet?
If not, do you have any information on managing IBS on a vegan diet? Any help would be greatly appreciated as I am struggling!”
Many people struggle with low FODMAPS diets and Irritable Bowel Syndrome (IBS) while following a Vegan Diet.
IBS can be quite challenging but it is possible to manage it with dietary changes. A diet which is low in FODMAPS can quite successful for IBS sufferers.
IBS can be treated with diet alone if you can eliminate or control the quantities of foods which have been identified as causing discomfort. A food and symptoms diary is recommended for you to identify the foods which can cause the discomfort. Following this, these foods should be eliminated from your diet, then some maybe gradually re introduced test their irritability and to ensure a wide variety and healthy diet. If you cannot control your symptoms through this process or if you are struggling, it is recommended to see your GP for further advice and/or testing. Dealing with IBS can be challenging and help might be needed with nutritional counselling to ascertain problem foods. You should not be eliminating food groups unless followed by a Registered Dietitian, so that you still have the same nutrients.
FODMAPS is a diet low in a certain type of carbohydrate and also known as
F – Fermentable
O – Oligosaccharides (kinds of sugars) in foods such as cereals, bread, biscuits, cakes, pasta
D – Disaccharides (lactose), for example, dairy foods
M – Monosaccharides (fructose) in fruit juice, honey, peas, jams, snack bars
A – and…
P – Polyols (sugar alcohols) found in fruits with stones and some vegetables, such as onions and leeks. Also found in artificial sweeteners and sugar-free gum.
Following this diet can be quite beneficial for people suffering with IBS. You can follow this diet on a vegan diet, but you will have to be careful to only eat foods which are low in FODMAPS. This diet is quite restrictive in the short term but foods can be gradually reintroduced. Certain foods should be eiminated from diet, then gradually reintroduced to test irritability and to ensure the diet is healthy with wide variety.
Peppermint oil can be quite helpful with IBS to help with symptoms. But with IBS, it may be helpful to identify the triggers of your symptoms to prevent them from occurring.
This is a non-prescription remedy to help with your symptoms. The other option is to take tablets recommended by your GP for a probiotic such as VSL-3. Some people with IBS find this helpful. A few items such as these can help increase fibre and help with regularity.
Information about IBS:
- The IBS Network offer cooking classes with low FODMAPS recipes, resources and supplies such as a collapsible water bottle or a card to use when you travel to help you gain access to toilets.
- Irritable Bowel Syndrome Self Help and Support Group
- BDA Irritable Bowel Syndrome and Diet : Food Fact Sheet : information on foods to avoid and how you can manage IBS
There is also Apps available to help with IBS.
- Monash University Low FODMAP app which includes information of vegetarian food choices
- Kings College London FODMAP app
Recommended IBS Products and Books
IBS-Free Recipes for the Whole Family
IBS—Free at Last! Second Edition
The IBS Master Plan
The Low-FODMAP Diet Cookbook
Healthy source of fiber
Excellent source of fibre and omega-3 for chia puddings or overnight oats
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