IBS and the Low-FODMAP Diet

The Ultimate Guide from Webber Naturals

We know that abdominal discomfort, a bloated belly, and bowel irregularity can be gut-wrenchingly embarrassing and uncomfortable. But IBS symptoms do not have to control your life! Find out how a low-FODMAP diet can help you beat the bloat, restore bowel regularity, and reduce unpleasant symptoms of IBS. Featuring 7 Ways to Ease IBS Symptoms, this quick guide from Webber Naturals explains how your digestive system works and what you can do to take back control.

How Digestion Works

What Happens When You Swallow Your Food

Digestion begins when food enters the mouth and ends when waste materials exit the body through the anus. Once you swallow your food, it travels along the digestive tract and mixes with digestive juices. Large molecules of food are broken down into smaller molecules that can be used as fuel for the body. Nutrients are released as food is broken down by enzymes, digestive acids, and through mechanical means (i.e., chewing).

Most nutrient absorption happens in the small intestine, and much of the water content of food is reabsorbed in the large intestine (colon). Given the scope of the journey through the digestive tract, it’s not surprising that many things can go awry. This can lead to a range of digestive issues, including conditions such as irritable bowel syndrome (IBS). There can be many and varied causes of digestive disorders including dehydration, not getting enough of the right type of fibre, and not getting enough exercise.

What Is IBS?

Irritable bowel syndrome (IBS) is a condition that can include symptoms such as:

  • Abdominal pain and cramps
  • Irregular bowel movements, including diarrhea or constipation, or a combination of both
  • Gas and bloating
  • Mucus around or within stool
  • Nausea
  • Heartburn

The precise cause of IBS is unknown, but several factors have been linked to the condition including:

Altered Intestinal Muscle Contractions

Coordinated intestinal muscle contractions (peristalsis) moves digested food through the intestines. But these contractions may be altered in IBS. Longer and stronger than normal muscle contractions lead to diarrhea. Weaker and shorter contractions slow down digestion and can cause constipation.

Inflammation

Individuals with IBS may have altered immune system function in the colon, which can contribute to inflammation. Genetic factors, past bowel infections, food allergies and/or changes to the gut microbiota may play a role in promoting inflammation.

Gut Infection

Previous bacterial or viral infections that cause severe diarrhea or bacterial overgrowth can lead to IBS symptoms.

Bacterial Imbalance

Compared to healthy people, individuals suffering from IBS seem to have differences in their gut microbiota. Too few “good” bacteria and too many “bad” bacteria can influence immune function, inflammation, digestion, and nutrient synthesis, and contribute to IBS symptoms.

Nervous System

The gut and brain are in constant communication, so nerve activity can contribute to IBS symptoms. For some people with IBS, abnormalities in the enteric (digestive) nervous system can cause nerves to become unusually sensitive. That may lead to discomfort as the digestive tract stretches. Problems with nerve signalling and processing can also interfere with normal digestive function, leading to pain, diarrhea, or constipation.

7 Ways to Ease IBS Symptoms

1. Follow a Low-FODMAP Diet

FODMAPs are fermentable carbohydrates found in certain grains, vegetables, fruits, and dairy products. Many people find that avoiding high-FODMAP foods can help relieve IBS symptoms.

2. Avoid Food Triggers

Spicy foods, gluten, carbonated drinks, alcohol, caffeine, raw fruit, and some cruciferous vegetables (cabbage, broccoli, cauliflower) may worsen IBS symptoms. Remove these from your diet for a minimum of three weeks and reintroduce one at a time to help you identify food triggers.

3. Drink Plenty of Water

Stay hydrated to help ease IBS symptoms, especially constipation caused by hard, dry stools.

4. Counselling, Mindfulness, and/or Biofeedback

Using any of these techniques can help develop effective coping strategies to reduce the impact of stress – a key factor in many cases of IBS.

5. Peppermint or Other Herbal Teas

Peppermint tea may offer support for individuals with IBS symptoms such as excess gas and bloating.

6. Exercise Regularly

Staying physically active can help relieve stress, support mood, and encourage normal intestinal muscle contractions.

7. Probiotics

A probiotic specifically designed for IBS support can help restore and replenish beneficial bacteria to support healthy digestive function.

What Are FODMAPs?

FODMAPs are a group of small carbohydrate (sugar) molecules found in everyday foods such as dairy products, fruits, vegetables, legumes, and sweeteners. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

Some people can absorb FODMAPs without any digestive concerns, while those with concerns such as functional gastrointestinal disorders (FGID) and IBS can experience abdominal pain, cramping, bloating, excess gas, constipation and/or diarrhea when they consume high-FODMAP foods. These individuals are recommended to consume low-FODMAP foods.

Soluble fibre is essential for gut health and regularity.Unfortunately, many high-fibre foods and fibre supplements are high in FODMAPs, making it difficult for children and adults with FGID and IBS to meet the recommended daily intake of fibre in their diets.

IBS Symptoms and the Low-FODMAP Diet

To manage IBS symptoms, researchers at Monash University have developed a diet strategy known as the low-FODMAP diet. This diet is the product of extensive research which has quantified the FODMAP content of hundreds of foods, including The Right Fibre 4. A low-FODMAP diet improves symptom control in approximately 3 out of 4 people with IBS. This video explains the physiological effects of FODMAPs and the dramatic effects of a low FODMAP diet in people with IBS. For more information, tools and resources visit monashfodmap.com.

Source: Department of Gastroenterology, Monash University.
Use of this video granted with permission by Monash University (monashfodmap.com).

Low/High-FODMAP Foods

Food CategoryHigh FODMAP FoodsLow FODMAP Foods
VegetablesArtichokes, asparagus, cauliflower, garlic, leeks, mushrooms, onion, peas (green), sugar snap peasBeans (green), bok choy, bell peppers, carrot, cucumber, eggplant, lettuce, potato, tomato, zucchini
FruitsApples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelonCantaloupe, grapes, kiwi fruit, mandarins, oranges, pineapple, strawberries
Dairy and AlternativesCow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yogurtAlmond milk, brie/camembert, feta cheese, hard cheeses, lactose-free milk and lactose-free milk products, soy milk (made from soy protein)
Protein SourcesMost legumes/pulses, some marinated meats/ poultry/seafood, some processed meatsEggs, firm tofu, plain cooked meats/poultry/ seafood, tempeh
Breads and Cereal ProductsWheat/rye/barley-based breads, breakfast cereals, biscuits, pasta and snack productsCorn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley-free breads
Sugars, Sweeteners and ConfectionaryHigh-fructose corn syrup, honey, sugar-free sweeteners, sorbitol, mannitol, isomalt, maltitol, xylitolDark chocolate, maple syrup, rice malt syrup, table sugar
Nuts and SeedsCashews, pistachiosMacadamias, peanuts, pumpkin seeds, walnuts

Adapted from source: Monash University ABN 12 377 614 012. High and low FODMAP foods. FODMAP food list | Monash FODMAP – Monash Fodmap. https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/.

Low-FODMAP Recipes

Here are a few of our favourite Low-FODMAP recipes from Monash University to lead you on the road to a healthier gut!

Oat and banana pancakes

Makes 6 serves, 12 pancakes (9cm diameter)

Ingredients:

  • 1 cup (100g) rolled oats
  • 1/3 cup (40g) unprocessed oat bran
  • 3/4 cup (100g) rice flour
  • 2 medium eggs
  • 1½ (150 g) unripe bananas (see our app)
  • 200mL low fat milk (lactose free if required) + extra if required
  • 2 tsp baking powder
  • 3/4 tsp Dutch cinnamon (optional)
  • 1 small pinch salt

Instructions:

  1. Weigh or measure all dry ingredients into a food processor, blender or Thermomix and process until they are fine.
  2. Add the bananas, eggs and gradually pour in the milk and mix until the mixture has a slightly runny consistency. Add more milk if required.
  3. Rest batter for 15 mins. Note that the mixture will thicken during resting so add more milk if it is too thick to spoon into a frypan.
  4. Heat some butter and/or spray oil in a frypan over a medium heat.
  5. Spoon the mixture (about 2 tbsp per pancake) into the frypan to form ~9cm pancakes.
  6. Cook until bubbles start to form on the top (reduce the heat if required to prevent burning).
  7. Flip and cook ~ 1 min on the other side (pancakes should be golden on both sides).

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Carrot cake with walnuts and linseeds

(Makes one 25cm cake divided into 16 (110g) slices OR 20 cup-cakes (85g each)

Ingredients:

  • 3 ½ (410g) carrots, medium (topped, tailed and scrubbed)
  • 2 1/4 cups (250g) walnuts, roasted
  • ½ cup (143g) pineapple, finely chopped
  • 1 cup (150g) teff flour
  • 1 tsp (2g) xanthan gum (optional)
  • 3 tsp (9g) baking powder
  • ½ cup (50g) oat bran
  • ½ cup (80g) linseeds (flax seeds)
  • 2 eggs, large
  • 1 cup (190g) sugar, raw
  • 1 small pinch salt
  • 1 vanilla pod (scraped out seeds) (1/2 tsp seeds)
  • 3/4 cup (160g) oil, canola
  • ½ cup (127g) milk, low fat (lactose free if required)
  • Walnut halves to top cake (4g per half)

Instructions:
1. Preheat oven to 160°C (175°C if not fan forced).
2. Grease 25cm round cake tin/ line with baking paper OR grease 20 large muffin cases.
3. Roughly chop walnuts.
4. Grate or blitz carrots in a food processor until they are grated texture (not too fine).
5. Place eggs, sugar, vanilla seeds, salt and oil in bowl and whisk for ~2 minutes.
6. Sift flour, xanthan, baking powder into a large bowl and add linseeds and oat bran. Combine well.
7. Add walnuts, pineapple and carrots and mix until thoroughly combined.
8. Carefully fold in enough milk to make a batter (not too sloppy or stiff).
9. Pour into the cake tin, or muffin cases and top cake(s) with walnut halves.
10. Bake for ~ 50 minutes (the cup-cakes will take about 30 minutes). Cool on a rack.

Tips:

  • Use roasted sunflower seeds or pumpkin seeds for a nut-free version
  • Instead of walnuts, substitute pecan nuts
  • Use tapioca or maize flour instead of teff
  • Spice it up! Try adding a teaspoon of cinnamon and/or cardamom
  • An easy way to evenly portion cup-cakes is to use an ice cream scoop that has a bale
  • To test that the cake(s) are ready insert a skewer, it should be clean when removed
  • Freeze cup-cakes or slices in airtight bags or containers
  • For special occasions ice with cream-cheese frosting (use lactose free cream cheese if required)

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

BBQ chicken skewers with lemon sauce

Ingredients:

  • 500g chicken breast (skinless)
  • 2 tbsp neutral oil (canola, rice bran, sunflower)
  • Few grinds of salt & pepper
  • 240g (1 medium) courgette
  • 1 large red capsicum (red pepper)
  • 8 wooden skewers

Lemon Sauce

  • 125mL (1/2 cup) low FODMAP chicken stock
  • 2 tbsp lemon juice (1 large lemon)
  • 2 tsp lemon zest
  • 1 & ½ tsp dried rosemary
  • 1 & ½ tbsp golden syrup or maple syrup
  • 1 & ½ tsp cornflour (cornstarch)
  • To Serve Sprinkle of dried chilli flakes (optional)
  • 1 tbsp fresh coriander

Instructions:

  1. Place the wooden skewers in a bowl of water and leave to soak while you prepare the skewer ingredients.
  2. Cut the chicken breast into small cubes. Place in a small bowl and drizzle with 1 tablespoon of neutral oil, and season with a few grinds of salt and pepper.
  3. Cut the courgette into small rings. Deseed and cut the red capsicum (red pepper) into chunks. Thread the courgette, red capsicum and cubed chicken onto the skewers.
  4. Prepare the sauce ingredients. Zest and juice the lemon. Roughly chop the dried rosemary. Make the low FODMAP chicken stock if needed. Place the chicken stock, lemon juice, lemon zest, chopped rosemary, golden syrup (or maple syrup) in a small saucepan. Dissolve the cornflour (cornstarch) in 1 tablespoon of warm water and add to the saucepan.
  5. When you are ready to cook, heat the BBQ grill to high. Place the skewers on the grill. Brush the skewers with neutral oil. Cook for 15 to 20 minutes, turning skewers occasionally, until cooked through. While the chicken cooks on the BBQ, heat the sauce over medium high heat, until thick, stirring occasionally.
  6. Drizzle the chicken skewers with lemon sauce and sprinkle with dried chilli flakes and fresh coriander. Serve hot.

Low FODMAP Buying Tips:

  • Make sure your chicken stock does not contain onion, garlic or other high FODMAP ingredients
  • Check your chilli flakes do not include garlic
  • Buy pure maple syrup not maple flavoured syrup

Gluten Free Tips:
Make sure your chicken stock, dried chilli flakes, dried rosemary, and cornflour are gluten free

Source: Department of Gastroenterology, Monash University
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Creamy pasta with smoked salmon, lime and dill

(Serves 4)

Ingredients:

  • 1x 350g packet of gluten free pasta
  • 1 tbsp (18g) garlic infused olive oil
  • 150g oyster mushrooms, thinly sliced
  • Zest and juice of 1 lime
  • 250g smoked salmon pieces 4 cups baby spinach leaves
  • 250mL low FODMAP chicken stock – why not try Monash Low FODMAP Certified stock from Massel!
  • 1 tbsp (10g) corn flour
  • 250mL full fat milk (lactose-free if required)
  • 1 large bunch of dill, finely chopped
  • Finely grated pecorino cheese, to serve

Instructions:

  1. Cook pasta according to packet directions, drain. Toss though a little olive oil to stop the pasta from sticking together then set aside.
  2. In a large pan, heat oil over medium to high heat. Add oyster mushrooms and saute for 1-2 minutes until soft.
  3. Add lime zest, lime juice, smoked salmon pieces, baby spinach leaves and chicken stock to the pan. Stir until baby spinach leaves begin to wilt and the sauce has reduced slightly.
  4. In a separate bowl or jug, add cornflour to milk and whisk until dissolved. Then, slowly pour milk into the pan while stirring continuously.
  5. Finally, add cooked pasta and dill to the sauce. Toss until pasta is evenly coated in sauce and the sauce has thickened.
  6. Divide pasta between bowls and sprinkle with grated pecorino cheese to serve.

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Tuna and sweet potato patties

 (Serves 4-6)

Ingredients:Tuna and sweet potato patties

  • 250g sweet potato*, peeled, diced
  • 250g Jap pumpkin, peeled, diced
  • 1 x 425g tin tuna/salmon, drained
  • 1 egg, lightly beaten
  • 1 cup gluten-free bread crumbs
  • ½ cup reduced-fat grated tasty cheese
  • 1 large carrot, grated
  • 2 tbs chives, chopped
  • 2 tbs plain gluten-free flour
  • 2 tbs sesame seeds
  • Olive oil spray

Instructions:

  1. Steam/boil sweet potato and pumpkin until just tender. Transfer to a large bowl and mash roughly with a fork.
  2. Preheat oven to 180°C. Line large baking tray with baking paper and set aside.
  3. On a large plate, combine gluten-free flour and sesame seeds, set aside.
  4. Add drained tuna, egg, breadcrumbs, cheese, carrot and chives to mashed sweet potato and pumpkin mixture. Stir with a wooden spoon to roughly combine.
  5. Shape into 12 equal patties approx. 1.5cm thick. Lightly coat each patty in flour and sesame seed mixture.
  6. Heat a large, non-stick frying pan over medium heat. Spray both sides of each patty with olive oil. Fry patties in frying pan in batches (4-5 minutes each side) until golden brown.
  7. Place browned patties on baking tray and bake until heated through (approx. 10-15 minutes)
  8. Serve patties with low FODMAP vegetables or salad

Tips:

  • * This recipe provides ~42g sweet potato per serve. Sweet potato is low in FODMAPs in servings <70g
  • Testing your tolerance to mannitol? Increase the amount of sweet potato used to 500g and omit Jap pumpkin for a moderate (amber) serve of mannitol
  • Mix together ⅓ cup whole egg mayonnaise, 1 tsp wholegrain mustard and 1 tsp lemon juice for a delicious sauce to serve with your patties
  • Cooked patties can be frozen for a quick and convenient lunch option that is perfect to take to work. Simply reheat patties in the microwave for 1-2 minutes until heated through and serve with a low FODMAP salad

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Sticky Chinese chicken wings

Ingredients:

  • 1.2kg (2.65lb) chicken wings (cut into drums or wings as needed)
  • 1 tsp sesame oil
  • 1 tbsp rice wine vinegar
  • 2 tbsp brown sugar
  • 3 tbsp soy sauce
  • 4 tbsp tomato paste
  • 1 & ½ tbsp oyster sauce
  • 1 tbsp garlic infused oil
  • ½ tsp Chinese five spice
  • To serve 2 tbsp spring onion (green tips only)
  • 2 tsp sesame seeds (toasted)
  • 1 tbsp fresh coriander (cilantro)
  • ½ mild red chilli (deseeded & finely sliced)

Instructions:

  1. Preheat the oven to 180ºC (350ºF) bake function.
  2. Place the chicken wings in a large bowl. Mix the sesame oil, rice wine vinegar, brown sugar, soy sauce, tomato paste, oyster sauce, garlic infused oil and Chinese five spice in a small bowl. Pour the marinade over the chicken wings and mix through. Allow to marinate for 10 minutes.
  3. Line a roasting tray with baking paper or grease well. Pull the chicken wings out of the marinade and place in the roasting tray. Reserve the left over marinade for basting.
  4. Place the chicken wings in the oven. Baste after 15 minutes with half of the left over marinade, then pour the rest of the marinade over the chicken at 30 minutes.
  5. Bake for 40 to 50 minutes until the meat is tender, and the wings are sticky and a gorgeous dark red/golden colour.
  6. Toast you sesame seeds in a small frypan over medium high heat for 1 to 2 minutes (no oil needed). Remove as they start to turn golden brown. Finely chop the green spring onion tips, red chilli, and fresh coriander.
  7. Serve with a sprinkle of sesame seeds, some roughly chopped fresh coriander (cilantro), finely chopped spring onion tips, and some rings of fresh chilli.

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Blueberry & almond muffins

Ingredients: 1 tbs chia seeds soaked in 3 tbs boiling water 2 cups gluten free plain flour (containing a mixture of rice, potato and tapioca flours) 1/2 cup almond meal, plus a little extra to sprinkle on top of muffins 1 tsp baking powder 1/2 cup caster sugar 1 tsp vanilla extract 2/3 cup vegetable oil 3/4 cup almond milk 3/4 cup blueberries (fresh or frozen)

Instructions:

  1. Preheat oven to 180°C and line a 12 hole muffin pan with paper cases.
  2. In a small bowl, add boiling water to chia seeds and stir. Set aside to swell for 10-15 minutes, or until a thick gel forms.
  3. In a large mixing bowl, add flour, almond meal, baking powder and caster sugar.
  4. Add vanilla extract, vegetable oil, almond milk and soaked chia seeds.
  5. Stir until just combined, adding a little extra almond milk if mixture becomes too thick.
  6. Finally, carefully fold blueberries through mixture.
  7. Divide mixture equally between 12 muffin cases (fill each case to 2/3 full) and sprinkle tops with extra almond meal.
  8. Bake muffins in preheated oven for 25-30 minutes or until lightly brown and cooked through.

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Rice pudding

(Serves 4)

Ingredients:

  • 1 litre of lactose-free milk
  • 100g of raw rice (arborio, white, basmati)
  • 1 tablespoon of raw sugar cinnamon

Instructions:

  1. Pour lactose-free milk into a medium-large sized saucepan.
  2. Place saucepan onto a stove top and allow lactose-free milk to almost reach boiling point. Then reduce the heat, add in the rice and allow to simmer.
  3. Add in 1 tablespoon of raw sugar to the milk-rice mixture and stir through. Continue stirring frequently for approximately 20 minutes until the rice is tender and the mixture has thickened to your liking.If mixture is too thick you can add more milk. If mixture is too runny continue cooking – it will thicken up.
  4. Keep stirring frequently so that the milk doesn’t burn and to avoid rice pudding sticking to the bottom.
  5. Once cooked, remove rice pudding from saucepan.

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Tzatziki dip

Ingredients:

  • 1kg tub of lactose-free plain sour yoghurt
  • 2-3 cucumbers finely chopped
  • 2 big garlic cloves chopped in half
  • 1.5 tablespoons of olive oil 1 heaped tablespoon of dried mint flakes

Instructions:

  1. Add garlic cloves to olive oil and leave to the side for a few minutes to infuse into the oil
  2.  Empty yoghurt into a large bowl
  3. Mix through cucumber (discard liquid that comes from chopping the cucumber) and mint
  4. Discard garlic cloves from the olive oil and stir through olive oil into the yoghurt mixture
  5. Taste test and add in more cucumber or dried mint if you prefer
  6. Place in the fridge and serve cold in smaller portions: serve as a dip, with meat, in sandwiches, with rice dishes, roast potatoes, or anyway you like.

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Double chocolate bliss balls

(Makes 18 balls)

Double chocolate bliss ballsIngredients:

  • 1 cup (154g) dry, roasted, unsalted macadamias (see tip below for nut free options)
  • ½ cup (77g) dried cranberries
  • 2 tbs (27g) teff seeds*, roasted
  • 1/4 cup (77g) pure maple syrup
  • 3 tbs (23g) cacao powder
  • 3/4 tsp (1g) pure vanilla extract
  • Small pinch of salt
  • 1/3 cup (40g) dark chocolate, finely chopped
  • Coating: roll balls in extra toasted teff/chia seeds, desiccated coconut or cacao powder (optional)

Instructions:

  1. Toast teff seeds in a frying pan over medium-low heat until they start to pop. Instantly remove from heat.
  2. Coarsely crush or chop macadamias.
  3. Blitz macadamias, cranberries, maple syrup, cacao, vanilla and salt in a food processor or Thermomix at high speed to produce a sticky crumb mixture. Be careful NOT to overmix.
  4. Remove mix from the processor and add the dark chocolate and just mix in to combine but maintain the chocolate pieces.
  5. Using slightly oiled hands, press and roll about half a desert spoon of mixture into balls.
  6. Coat balls (optional) in some toasted teff/chia/desiccated coconut/cacao powder and place on a tray lined with non-stick paper.
  7. Place the balls in an airtight container in the fridge to store

Source: Department of Gastroenterology, Monash University.
This recipe was created and reproduced with permission by Monash University (monashfodmap.com).

Low-FODMAP Diet Resources

Here are some books and websites that provide further information on the low-FODMAP diet. Talk to a registered dietitian before you start to follow a low-FODMAP diet. A dietitian can help you follow the diet and find a long-term healthy eating plan to help improve IBS symptoms. Ask your doctor for a referral, or visit dietitians.ca to find a dietitian with experience with the low-FODMAP diet. *The following resources were provided by Dietitians of Canada

Books

IBS-Free Recipes for the Whole Family (The Flavor Without FODMAPs Series) Volume 2 This book includes sample menus, snack ideas, lists of high and low FODMAP foods, and over 110 recipes, including low FODMAP versions of family favorite foods. Patsy Catsos (Registered Dietitian), 2015

Monash University Low FODMAP Diet Booklet (5th Edition) This booklet includes a low FODMAP shopping guide, a menu plan and recipes, and a long list of high and low FODMAP foods. Available by mail from Monash University in Australia   https://www.monashfodmap.com/i-am-a-health-professional/fodmap-resources/

The Complete Low-FODMAP Diet This book includes step-by-step instructions for following a low FODMAP diet, sample meal plans, shopping tips, and 80 low FODMAP recipes. The authors are the original developers of the low FODMAP diet. Sue Shepherd (Registered Dietitian) and Peter Gibson (MD), 2013

The IBS Master Plan: A Real Food Approach to Relieve Digestive Distress This book includes strategies for improving overall digestive health, as well as over 50 low FODMAP recipes. Stephanie Clairmont (Registered Dietitian), 2014

The Low FODMAP 28-Day Plan: A Healthy Cookbook with Gut- Friendly Recipes for IBS This book includes a guide to start the low FODMAP diet, low FODMAP recipes, a list of high and low FODMAP foods, and a symptom tracker. Kate Scarlata (Registered Dietitian), 2014

The Low FODMAP Diet Cookbook This book includes 150 low FODMAP recipes. The author is one of the original developers of the low FODMAP diet. Sue Shepherd (Registered Dietitian), 2014

Websites and Apps

  • Canadian Society of Intestinal Research – This website includes information about IBS and the low FODMAP diet www.badgut.org
  • Canadian Digestive Health Foundation – This website includes information about IBS and the low FODMAP diet www.cdhf.ca
  • Monash University Low FODMAP Diet for Irritable Bowel Syndrome – This website includes a variety of resources and tools developed by the Monash University research team monashfodmap.com
  • Monash University Low FODMAP Diet App – The app supports users through the elimination and reintroduction phases of the low FODMAP diet. It includes a large database of foods and their FODMAP content https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

Low-FODMAP Fibre Supplements

High-FODMAP fibres can trigger IBS symptoms. So replace fibres like inulin, psyllium, and bran with a low-FODMAP fibre supplement like The Right Fibre 4.

What People Are Saying About The Right Fibre 4:

Jennifer Hogg

"For the past several years I've suffered with various, un-diagnosed, relatively mild, but bothersome stomach issues. My main go-to for feeling better was bismuth tablets and I would usually have to take them at least 2 times a week, sometimes more, for indigestion, upset stomach, nausea, etc. I tried Fibre 4 for one week and NEVER experienced my usual tummy troubles! I've now been taking it for almost 3 weeks and I'm still free of the problems I had regularly prior to trying this out. I highly recommend this product for other people, I'm so glad I took a chance on it!"

Josee Carpentier

This is the best product I have ever used!

Celestino Canto

I was less bloated and my bowel movements were not as urgent! I felt better using this and will continue!

Wendy Brazeau

I loved that it helped with some of the bloating and cramping...I would definitely purchase this product but think that I would prefer the unflavoured.

Denise D'Eon

I loved the nice light orange flavour and how quickly and completely it mixed together.The Fibre 4 has really helped me with my with gas, bloating, and cramps associated with these symptoms. My stomach has felt slimmer and not as bloated as before. Fibre 4 has helped in keeping me regular. Great product. I will definitely be buying more in the future. Thank you.

The Right Fibre 4 Intestinal Discomfort from Webber Naturals®

The Right Fibre 4 is a unique all-natural soluble dietary fibre and prebiotic supplement that is clinically recognized to improve bowel regularity and relieve constipation and minor gastrointestinal discomfort in people with irritable bowel syndrome (IBS). The Right Fibre 4 is Monash University low-FODMAP certifiedTM

Monash University Low FODMAP Certified trademarks used under license in Canada by WN Pharmaceuticals Ltd. One serving of this product can assist with following the Monash University Low FODMAP diet™. A strict low-FODMAP diet should not be commenced without supervision from a health care practitioner.

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