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What You Can Eat On The FODMAP Diet

Do you suffer from aches and stomach pains that just won’t go away? The culprit is likely to be in your diet and switching up a few of the usual suspects in favour of organic food is the best option.

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FODMAP or (Permentable Oligosaccharies, Disaccharies, Monosaccharides and Polyols) are usually sugars which are found in almost all food groups, but are harder for people suffering from gluten allergy and gut disorders such as IBS to break down. They can lead to painful stomach cramps, bloating and nausea.


Dr Sue Shepard developed the FODMAP Diet in 1999 after conclusive researched indicated that a diet low in these sugars could actually help people suffering from Irritable Bowel Syndrome (IBS) and other gut-related conditions.

Foods to avoid

Main sources of FODMAPs are usually found in fructose-rich fruits, dairy and even legumes.

  • Fruits: apples, honey, pear, watermelon, avocado, cherries, plums.
  • Vegetables: artichokes, garlic, leek, corn, mushrooms, beetroot, asparagus.
  • Dairy: milk, ice cream, soft cheese, evaporated milk, custard, yoghurt.
  • Legumes: beans, lentils, chickpeas.

Foods to eat

In terms of what you can eat, stick to gluten or lactose-free alternatives and see how they make your body feel. They are usually a safe option and will help your body digest food a lot easier. A few options include but are not limited to:

  • Vegetables: baby spinach, roma tomatoes, book choy, capsicum, ginger, cucumber, green beans, lettuce, sweet potatoes and zucchini.
  • Grains and starches: potatoes, quinoa, rice, buckwheat.
  • Nuts: raw almonds, pistachios and cashews.
  • Lactose: hard and ripened cheese.
  • Fruits: bananas, grapes, mandarins, oranges, kiwi fruit, lemon, lime, pineapple, strawberries, rhubarb.

Would you try the FODMAP diet?

Image via RM Dietetics