Accurate Education – Diet & IBS

Diet & IBS

Eating certain foods and irregular eating habits may triggers exacerbations of  IBS.  Studies suggest that IBS may be associated with a higher consumption of canned food, processed meat, legumes (lentils, peas, chickpeas, beans, soybeans and peanuts), whole cereals, sweets, fruits and herbal tea.

 

Fried foods, components in fast food, cow’s milk, eggs, wheat, soy, nuts, citrus fruits, fish and chocolate, can interfere with intestinal contractions and result in constipation, diarrhea and flatulence.  Certain food items rich in poorly absorbed short-chain carbohydrates (FODMAPs) and insoluble fibers may trigger IBS symptoms.

See Also:

Irritable Bowel Syndrome (IBS)

Leaky Gut

Visceral Pain Syndromes

L-Glutamine

 

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Irritable Bowel Syndrome IBS – Diet Considerations

 

 

Foods likely safe foods in IBS

(Low FODMAP Foods)

If quantities are given these are the highest amount allowed

Vegetables and Legumes

Alfalfa

Bamboo shoots

Bean sprouts

Bok choy / pak choi

Broccoli – 1/2 cup

Brussel sprouts – 1 serving of 2 sprouts

Butternut squash – 1/4 cup

Cabbage, common and red up to 1 cup

Callaloo

Carrots

Celeriac

Celery – less than 5cm of stalk

Chicory leaves

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Cho cho

Choy sum

Collard greens

Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob

Courgette

Cucumber

Eggplant / aubergine

Fennel

Green beans

Green pepper / green bell pepper / green capsicum

Ginger

Kale

Karela

Leek leaves

Lentils – in small amounts

Lettuce:

Butter lettuce

Iceberg lettuce

Radicchio lettuce

Red coral lettuce

Rocket lettuce

Marrow

Okra

Olives

Parsnip

Peas, snow – 5 pods

Pickled gherkins

Potato

Pumpkin

Pumpkin, canned – 1/4 cup, 2.2 oz

Radish

Red peppers / red bell pepper / red capsicum

Scallions / spring onions (green part)

Seaweed / nori

Silverbeet / chard

Spaghetti squash

Spinach, baby

Squash

Sun-dried tomatoes – 4 pieces

Swede

Swiss chard

Sweet potato – 1/2 cup

Tomato – canned, cherry, common, roma

Turnip

Water chestnuts

Yam

Zucchini

 

Fruit

Ackee

Bananas

Blueberries

Breadfruit

Carambola

Cantaloupe

Cranberry

Clementine

Dragon fruit

Grapes

Guava, ripe

Honeydew and Galia melons

Kiwifruit

Lemon including lemon juice

Lime including lime juice

Mandarin

Orange

Passion fruit

Paw paw

Papaya

Pineapple

Plantain, peeled

Raspberry

Rhubarb

Strawberry

Tamarind

Tangelo

 

Meats, Poultry and Meat Substitutes

Beef

Chicken

Kangaroo

Lamb

Pork

Prosciutto

Quorn, mince

Turkey

Cold cuts / deli meat / cold meats such as ham and turkey breast

 

Fish and Seafood

Canned tuna

Fresh fish e.g.

Cod

Haddock

Plaice

Salmon

Trout

Tuna

Seafood (ensuring nothing else is added) e.g.

Crab

Lobster

Mussels

Oysters

Prawns

Shrimp

 

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Wheat free breads

Gluten free breads

Bread:

Corn bread

Oat bread

Rice bread

Spelt sourdough bread

Potato flour bread

Wheat free or gluten free pasta

Bread, wheat – 1 slice

Almonds – max of 15

Biscuit, savoury

Biscuit, shortbread – 1 only

Brazil nuts

Bulgur / bourghal – 1/4 cup cooked, 44g serving

Buckwheat

Buckwheat flour

Buckwheat noodles

Brown rice / whole grain rice

Chestnuts

Chips, plain / potato crisps, plain

Cornflour / maize

Crispbread

Corncakes

Cornflakes – 1/2 cup

Coconut – milk, cream, flesh

Corn tortillas, 3 tortillas

Crackers, plain

Hazelnuts – max of 15

Macadamia nuts

Millet

Mixed nuts

Oatmeal, 1/2 cup

Oats

Oatcakes

Peanuts

Pecans – max of 15

Pine nuts – max of 15

Polenta

Popcorn

Porridge and oat based cereals

Potato flour

Pretzels

Quinoa

Pasta, wheat – up to 1/2 cup cooked

Rice:

Basmati rice

Brown rice

Rice noodles

White rice

Rice bran

Rice cakes

Rice crackers

Rice flakes

Rice flour

Rice Krispies

Seeds:

Chia seeds

Egusi seeds

Poppy seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Starch, maize, potato and tapioca

Sorghum

Tortilla chips / corn chips

Walnuts

 

Condiments, Dips, Sweets, Sweeteners and Spreads

Aspartame

Acesulfame K

Barbecue sauce

Capers in vinegar

Capers, salted

Chocolate:

Dark chocolate

Milk chocolate – 3 squares

White chocolate – 3 squares

Chutney, 1 tablespoon

Fish sauce

Garlic infused oil

Golden syrup

Glucose

Jam / jelly, strawberry

Ketchup (USA) – 1 sachet

Maple syrup

Marmalade

Marmite

Mayonnaise – ensuring no garlic or onion in ingredients

Miso paste

Mustard

Oyster sauce

Pesto sauce – less than 1 tbsp

Peanut butter

Rice malt syrup

Saccharine

Shrimp paste

Soy sauce

Stevia

Sweet and sour sauce

Sucralose

Sugar – also called sucrose

Tamarind paste

Tomato sauce (outside USA) – 2 sachets, 13g

Vegemite

Vinegars:

Apple cider vinegar, 2 tbsp

Balsamic vinegar, 2 tbsp

Rice wine vinegar

Wasabi

Worcestershire sauce

 

Drinks

Alcohol – is an irritant to the gut, limited intake advised:

Beer – limited to one drink

Clear spirits such as Vodka

Gin

Whiskey

Wine – limited to one drink

Coffee:

Espresso coffee, regular or decaffeinated, black

Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk

Instant coffee, regular or decaffeinated, black

Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk

Drinking chocolate powder

Espresso, regular, black

Fruit juice, 125ml and safe fruits only

Lemonade – in low quantities

Malted chocolate powder e.g. Milo, Horlicks – 3 tsp

Protein supplement

Soya milk made with soy protein

Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants

‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation

Tea:

Black tea, weak e.g. PG Tips

Chai tea, weak

Fruit and herbal tea, weak – ensure no apple added

Green tea

Peppermint tea

White tea

Water

 

Dairy Foods and Eggs

Butter

Cheese:

Brie

Camembert

Cheddar

Cottage

Feta

Goat / chevre

Mozzarella

Parmesan

Ricotta – 2 tablespoons

Swiss

Dairy free chocolate pudding

Eggs

Margarine

Milk:

Almond milk

Hemp milk

Lactose free milk

Oat milk – 30 ml, enough for cereal

Rice milk – upto 200ml per sitting

Sorbet

Soy protein (avoid soya beans)

Swiss cheese

Tempeh

Tofu – drained and firm varieties

Whipped cream

Yoghurt, lactose free

Yogurt, Greek, in small amounts

Yogurt, goats

 

Cooking ingredients, Herbs and Spices

Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Tarragon, Thyme

Spices: All spice, Black pepper, Cardamon, Chilli powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric

Oils: avocado oil, canola oil, coconut oil, olive oil, peanut oil, rice bran oil, sesame oil, sunflower oil, vegetable oil

Asafoetida powder – great onion substitute

Baking powder

Baking soda

Cacao powder

Cocoa powder

Cream, 1/2 cup

Gelatine

Ghee

Icing sugar

Lard

Salt

 

 

References

IBS – Overviews

1. abdominal-pain-in-irritable-bowel-syndrome-a-review-of-putative-psychological-neural-and-neuro-immune-mechanisms-pubmed-ncbi
2. potential-causes-and-present-pharmacotherapy-of-irritable-bowel-syndrome-ibs-an-overview-2015

IBS – Treatment: Conventional

1. alpha-2-delta-%ce%b12%ce%b4-ligands-gabapentin-and-pregabalin-what-is-the-evidence-for-potential-use-of-these-ligands-in-irritable-bowel-syndrome-2011

 

IBS – Treatment: CAM

1. herbal-medicines-for-the-management-of-irritable-bowel-syn
   drome-a-comprehensive-revie
   w-2012

IBS – Visceral Hypersensitivity

1. irritable-bowel-syndrome-and-visceral-hypersensitivity%e2%80%88-risk-factors-and-pathophysiological-mechanisms-pubmed-ncbi
2. the-role-of-visceral-hypersensitivity-in-irritable-bowel-syndrome-pharmacological-targets-and-novel-treatments-2016
3. herbal-medicines-for-the-management-of-irritable-bowel-syndrome-a-comprehensive-review-2012

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Emphasis on Education

 

Accurate Clinic promotes patient education as the foundation of it’s medical care. In Dr. Ehlenberger’s integrative approach to patient care, including conventional and complementary and alternative medical (CAM) treatments, he may encourage or provide advice about the use of supplements. However, the specifics of choice of supplement, dosing and duration of treatment should be individualized through discussion with Dr. Ehlenberger. The following information and reference articles are presented to provide the reader with some of the latest research to facilitate evidence-based, informed decisions regarding the use of conventional as well as CAM treatments.

 

For medical-legal reasons, access to these links is limited to patients enrolled in an Accurate Clinic medical program.

 

Should you wish more information regarding any of the subjects listed – or not listed –  here, please contact Dr. Ehlenberger. He has literally thousands of published articles to share on hundreds of topics associated with pain management, weight loss, nutrition, addiction recovery and emergency medicine. It would take years for you to read them, as it did him.

 

For more information, please contact Accurate Clinic.

 

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