IBS FODMAP DIET Foods BEST to CHOOSE and AVOID for Constipation

Diet is a major trigger for IBS flare-ups. Fortunately, there’s a life-changing diet thathelps many people manage their IBS symptoms and reduce the risk ofworsening pelvic floor problems. Hi, Im Michelle, and today Im guiding youthrough this IBS diet which is known as the FODMAP diet, and Im talking to you aboutit with specific reference to pelvic floor and pelvic floor management. Now, we’re goingto be going through the trigger foods to avoid in this diet, Im going to be taking youthrough the foods to choose in this diet, and Im also going to be showing you someof the foods that work for me that I include to help me manage my IBS symptoms too.So you can skip straight to the timestampsbelow regarding the diet if you’d like to look at it now, otherwise there’s some reallyimportant information I need to give you before commencing this diet. Now, I just want totell you a little bit about the FODMAPs diet. FODMAPs are certain sugars that aren’t wellabsorbed as they pass through the bowel, and what these sugars do is theycan sit there and they can ferment, they can draw extra fluid into the bowel,they ferment causing gas and bloating, and that’s what can then give you the abdominalpain and the abdominal cramping, and these certain sugars can also cause constipationand diarrhea or this can alternate.Now, this condition can occur some of the time or allof the time, and if you need emergency management strategies for this condition, you can refer tomy video above that outlines what to do straight away when this condition occurs. This video todayis much more about prevention of these things. Now, to start the diet what happens, and it’susually recommended to work through with a dietitian, that’s a really importantrecommendation, because it’s quite a restrictive diet. If you can’t work with adietitian, the Monash University Diet app, the FODMAP app is linked below and it’s picturedup here, and I really strongly recommend you, get this diet, because these scientistshave actually rigorously investigated this diet and, also too, the quantities of howmuch you can have and how much not to have which is really important in this diet. Now, normallythe diet starts with a six-week elimination of all the trigger foods that Im about to take youthrough, and then it’s a gradual reintroduction over eight to 12 weeks or maybe longer of onefood at a time over three days.Now, we’re about to go through the major food groups, so let’sstart with fruit. So you can see on the screen, some of the fruits to avoid. Now, the reason thesefruits need to avoid is because they contain the fruit sugar called fructose, and what fructosedoes is causes gas and bloating in the bowel, and fruits with high levels of this sugar arethose are the fruits to eliminate, and they’re the ones that you can see on the screen now. Now,some of the fruits too I want to make mention of, in terms of Im going to make particularmention of prunes here, because prunes are often one of those fruits that we tend to reachfor if we’re constipated, so watch out for prunes because they are dried plums and they are veryhigh in fructose and they’re also hard to digest. Now, if we look at fruits to choose,again with reference to the bowel, you can see the fruits to choose here.I want tomake special mention of oranges and strawberries and also too kiwi fruit. Oranges and strawberriesare high in fiber, so they’re great for managing constipation if you suffer from pelvic floorproblems. And also too, kiwi fruit, so these are kiwi fruit or Chinese gooseberries as they’re alsoknown, and the Monash university recommends that we start with two of these a day.So obviously,they’re peeled, and these are great because not only they’re high in dietary fiber, that would beabout 150 grams each I think a day so not only are these high in fiber, but they also too have anenzyme, and it’s the same enzyme that’s in papaya and pineapple that actually softens or tenderizesmeat, and also, so that can have a great effect on digestion and your ability to digest your food.So kiwi fruits, put them on your shopping list.Now, let’s move on to vegetables. Now, someof the common vegetables to avoid, again, you can see on this list here. When we’retalking about vegetables to avoid, we really want to think about the most common culpritsare, you’ve got your garlic and your onion, and these are often hidden in a lot of foods. AndI should have mentioned with fruits, chilies too, but Ill mention here as well these are majorirritants and they’re things to eliminate from your diet.Okay? So these are actually fruits,but eliminate those, eliminate chilies, eliminate garlic, and any garlic maybegarlic products, like your garlic salt; and look for the ingredients of these in theproducts that you have, they’re strong irritants. Now, in terms of vegetables to choose, Ivemade like a nice easy salad here and, again, you can see, the vegetables to choose up here.But this is a salad I just quickly whipped up, and it’s got spinach leaves, it’sgot baby tomatoes, red tomatoes, yellow tomatoes, and I choose these ones becausethey’re lower in acid than the red ones, which are kind to my tummy.It’s also got alfalfa, andit’s got some shredded carrots, so that’s a simple FODMAP friendly salad that you can dish up. Now,if you want to make a dressing for this, you could use a little bit of olive oil or sesame seed oilor you could use some lime juice or orange juice. But what I really like to use is tahini, and Iget the whole tahini, and I actually sometimes mix this with lactose-free yogurt, and put itover the top.And if I had time, I would have put in some sweet potato into this salad as well. Sothat’s some of the vegetables that you can choose. I want to make a, just a mention of a coupleof other vegetables red capsicum and green beans are really great for constipation,because they’ll help soften your stool, and help your pelvic floor problems. And the otherfood I want to mention is white mashed potato, they have a vegetable to include.White mashedpotato is really great at firming the stool, if you suffer from diarrhea. So that might be afood that you’d like to include in your diet too. So let’s move on now to protein sources so in terms of proteins to avoid. One of the first things we reach for whenwe’re constipated, and we’re told this time and time again is to reach for legumes.So we’re told to reach for our beans, our kidney beans, our chickpeas, our lentils, andwe know how good these are for our gut health. Unfortunately, these are major triggers for IBSsufferers.So these are things to eliminate right from the word go. Don’t forget that things likehummus that you can see here and falafels are also a combination falafels are a combinationof this which is our chickpeas and garlic. So that’s a lethal combination, isn’t it? So don’tforget to actually think about the ingredients in the foods that you’re choosing. So in termsof proteins to choose, you can choose most meats, just cook make sure they’re cooked simply. Ipersonally suggest that you avoid fatty meats, because a lot of fat can slow down digestion,so try to choose your lean meats, but you can have red meat, I have fish, I have eggs daily andinclude that in omelets which I cook with tomatoes and Asian greens.And the other protein sourcethat I want to mention is tofu now, we know that this is a great protein source, but if you’rechoosing tofu, choose the firm tofu, not the silken which is a high in FODMAP food. Choose yourfirm tofu, which is your lower FODMAP alternative. All right, so now we’re going to move on todairy.Now, on the foods to avoid for dairy, I just want to mention milk sugar,because the milk sugar called lactose is what causes people a lot ofintolerance. It causes bloating, and it can cause terrible diarrhea. So many ofus know a lot about lactose intolerance the foods to avoid are all your milk products andyour milk based products like your yogurts, your ice creams, all those types of things thatare based on milk. I also just too want to mention soybean milk or soymilk because if you havesoymilk, remember what we said about beans, if it’s actually made from soybeans, it’s goingto be a gut irritant, potential irritant or IBS irritant.So you want to choose milk made fromsoybean extract, and fortunately, that’s one of the less expensive options too. So just bemindful of that with your milk alternatives. Now, if we actually think about the types ofproducts that we can have, and thinking about our bowel, and also too our pelvic floor, obviously,you’re going to go for your lactose-free milks, and that’s a huge range of lactosefree products that we all know about. In terms of cheeses, this is where it can get abit tricky for the pelvic floor. So hard cheeses, I eat quite a lot of hard cheeses, but justyour plain hard cheeses this is a Spanish Manchego cheese which I really likeat the moment but these cheeses, hard cheeses can actually cause constipationin people that are prone to constipation, but conversely, if you’re prone to diarrhea,they can be something that’s really good to include in the diet.So just remember that abouthard cheeses, you might want to just start off with a small amount of hard cheese, if you’reprone to constipation. Soft cheeses, you can include camembert, brie and feta, and they’reall really nice options to include in your diet. Now, let’s move along to grains and cerealsand bread. So this is where a lot of people come unstuck, because wheat is a major IBSflare-up trigger.So you need to eliminate all products that are made from either wheat, barleyor rye. So that makes your gluten-free products semi-safe, doesn’t it, so long as they don’tinclude I mean, your gluten-free bread, so long as they don’t include fruit, driedfruit. So the breads that you can include are things like your sourdough, so use sourdoughbread, your spelt bread, and also too, the safe gluten-free breads. Now, on bread gluten-freebread, white bread will firm the stool. So if you’re having a lot of gluten-free white bread,just again be careful of that with constipation or conversely, if you suffer from diarrhea,might be something that you’d like to include. Now, one of my big tips for cereals is this. SoI usually make a smoothie in the morning out of oats, that’s one of the things I include withmy lactose free milk. But baby rice cereal is an absolute gem, it’s really easy to digest,so Farex or the Baby Rice or Baby Rice Cereal. But the wonderful thing about this, not onlyis it really easy to digest, it’s actually iron fortified and calcium fortified.So for someonelike me that doesn’t eat a lot of red meat and perhaps that might be you too, this is a reallynice way of getting iron because we know that our iron supplements can cause constipation and thataffects our pelvic floor. So I find that these are a really great way of actually increasing my ironconsumption, but also too, getting a really nice little plain cereal. And this also too goes intomy smoothie which Ill show you in a little while. So that’s a really nice option for your cereals.I also too wanted to mention boiled rice. Boiled rice is a boiled white rice, is a greatfood that you could include in your diet, again, that’s a stool firming’s product.AndI also too wanted to mention just plain rice crackers. So I snack on these, just plain ricecrackers during the course of the day as well. So rice crackers, rice cakes, all those sortsof things are fine to include in your diet. Now, we’re just about to finish up. We’regoing to move on now to nuts, seeds, and also to sweets topics that are close to my heart. Soif we look at the nuts to avoid, things like your cashews and your pistachios are theones to eliminate. But fortunately, you can still have walnuts, you can havepeanuts which means you can have peanut paste, and you can also have macadamia nuts whichmeans you can have macadamia nut paste too. Now, seeds are where things really come intoplay for your bowel management and I love the fact that on the low FODMAP elimination diet, youcan have chia seeds. So I’ve got chia seeds here, you can see them here, little black seeds theseare a great source of dietary fiber.Now, what happens, I soaked these overnight just to showyou in milk. That’s the volume increase you get with this, and the chia seeds become like a gellike, I don’t know if you can see it on screen, but they become like a gel like consistency.So I put this in my smoothies, so I make a smoothie in the morning, and this is my smoothie,so obviously it’s got the baby rice cereal in it, it’s got yogurt, it’s got kiwi fruit init, and it’s also got the chia seeds, really yummy, so it actually looks like that.Sothat makes and you can also add some gluten-free protein powder to it as well, which is what Ioften do as well, so making sure that it’s low FODMAP. So you can make a really nice fillinghealthy smoothie from these types of seeds. The other types of seeds that you caninclude are linseeds or flax seeds. So they’re your flax seeds, and again, it’sa myth now that these cause diverticulitis, they actually have been shown not to. But you canactually then blend these up with your smoothies as well. So I tend to blend up my seeds, andthey just tend to work well with my stomach. The other thing that Ive found recently toois these grain biscuits, so these are biscuits, and they seem to be readily available everywhere,they’re just made from grains. So just linseeds, Pepita seeds which you can have. I thinkthey’ve got some chia seeds in them as well. This is the packet in Australia, butIm sure they’re available worldwide. Just read your ingredients and make sure there’sno other additives, there’s some thickener in there and there’s some salt and that’sit, and they are just delicious to snack on.Now, finally what I need to move on to issweets. So things to avoid, in the US, high fructose corn syrup, major IBS trigger. Make sureyou avoid the high fructose corn syrup, it’s in everything. You need to read your labels. Honey,just because it’s natural, it’s not IBS friendly, so eliminate that from your diet as well. Andthe other important thing that I want to mention, and Ive got a close-up here that you can seeof the label, is your artificial sweeteners. So there’s a dose-dependent effect of these. You canactually see on the label that excess consumption can cause a laxative effect. It’s true. Themore you have, the more likely some artificial sweetness like xylitol and mannitol can actuallyhave on your bowel and cause your IBS symptoms. So alternatives, your safe alternatives arethings like pure maple syrup unfortunately, don’t get the cheap stuff, make sure you get theactual pure, this is pure Canadian maple syrup. Also too, you can have rice syrup, you canhave plain white sugar.And fortunately, last but not least, one of my favorite things the packet was already open this morning when I got out of the cupboard, dark chocolate, youcan have dark chocolate as your sweets as well. If you’ve got a question about caffeine, andpeople ask me about coffee, caffeine is a bowel irritant so coffee is a bowel irritant so that’ssomething to avoid in this diet, unfortunately. But we’ve gone through a lot of things there,haven’t we? We’ve talked about the foods to choose, we’ve talked about the foods to avoidon the elimination diet; but this is just the elimination diet, then you gradually reintroduceextra foods, and this is where it’s really important to work with a dietitian. Once again,Ill reiterate the importance of the Monash app, grab it if you haven’t already got it, it’sa great little app to have.I really hope this information today helps you manage your IBSsymptoms. Don’t forget coming up is the emergency management video for IBS, if you want to staywith me for that. And if you’ve liked the video, please make sure you give it a like below, becausethen that helps YouTube recommend it to other viewers, and they can find it as well too.Lookforward to seeing you next time. Bye for now..

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