We can get stomach issues for a variety of reasons, but diet is often the biggest culprit. One common condition related to stomach problems is Irritable Bowel Syndrome, or IBS. It affects up to 23% of the global population and is an umbrella term doctors use to describe symptoms like bloating, cramping, constipation, diarrhea, gas, and pain when serious conditions have been ruled out. If you’ve seen a doctor, undergone tests, and received an all-clear, you might still be left with just a prescription and a diagnosis of IBS without understanding why you feel this way or knowing what to do next.
In most cases, the foods we eat, particularly certain carbohydrates, trigger IBS symptoms. These troublesome carbohydrates are called fermentable carbohydrates because they aren’t absorbed well and can ferment in the gut, causing gas and loose stools. For people with IBS, this can lead to severe bloating and persistent gas. The main offenders fall under the acronym FODMAPs. This includes Fermentable Oligosaccharides such as those found in wheat, onions, beans, and lentils; Disaccharides in milk and dairy; Monosaccharides in honey, mango, and certain fruit juices; and Polyols, which are sugar alcohols found in sweeteners and some fruits.
A low FODMAP diet has been researched for over a decade in places like Australia and the UK. Studies show that up to 75% of people with IBS see significant improvement in their symptoms after following this diet. So, what does it involve? Essentially, it’s about eliminating high-FODMAP foods and focusing on low-FODMAP options. Gradually, you reintroduce foods one group at a time to figure out your specific triggers. The entire process takes about 4-6 months but can lead to major relief.
While a low FODMAP diet can be restrictive and requires commitment, for many, it marks the end of painful cramps and social limitations caused by their symptoms. However, if your stomach issues are due to stress or anxiety, dietary changes might not help, and you’d need to focus more on stress management and lifestyle adjustments. But if fermentable carbohydrates are your triggers, cutting them out should lead to noticeable improvements in just a few days.
Here’s a simple low FODMAP recipe for baked cod with quinoa and minty greens. Mint is excellent for reducing bloating, and this healthy and allergen-friendly meal is also high in protein and has a low glycemic index.
**Ingredients and Method:**
– 2 pieces of fresh cod, lightly seasoned and baked in parchment with a bit of olive oil for 25 minutes at 190-200°C (375-400°F).
– 1 cup of cooked quinoa.
– 1 small bag of green beans, blanched, and 2 big handfuls of spinach, wilted. Boil the green beans and spinach for 4-5 minutes, then transfer them to cold water to stop cooking. Drain and mix with chopped mint and a bit of Italian seasoning.
Enjoy your meal!