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Title:IBS FODMAP DIET Foods BEST to CHOOSE and AVOID for Constipation

IBS FODMAP Diet is the solution to avoid IBS symptoms and worsening pelvic floor problems for many women and men. Here are the FOODS to CHOOSE and AVOID. Pelvic Floor Physiotherapist Michelle www.pelvicexercises.com.au/ guides you through the FODMAP diet food groups for IBS treatment. International Bestselling eBooks DOWNLOAD NOW Prolapse Exercises eBook www.pelvicexercises.com.au/pelvic-exercise-product… Pelvic Floor Safe Exercises eBook www.pelvicexercises.com.au/pelvic-exercise-product… Timestamps 0:49 How the FODMAP diet works 2:30 FODMAP Diet foods to CHOOSE and AVOID How the FODMAP Diet Works Some foods that trigger IBS symptoms contain sugars not well absorbed in the bowel by some people. These sugars can cause gas and bloating, abdominal pain, constipation and/or diarrhoea. Sugars not well absorbed are called FODMAPS and affect people differently. See your doctor for IBS diagnosis.The FODMAP diet should be monitored by a dietician. * Eliminate high FODMAP foods for 6 weeks * Reintroduce small quantities of high FODMAPS, 1 food at a time every 3 days over the next 8-12 weeks. The amount of a specific food you eat can affect your IBS symptoms and differs for everyone. The Monash University FODMAP App recommends quantities of FODMAP foods www.monashfodmap.com/ibs-central/i-have-ibs/get-th… Fruit FODMAPS Some fruits contain high fructose sugars. Fructose sugars can cause bloating by increasing fluid and gas in the bowel. High fibre fruit to include in the low FODMAP diet Include strawberries, oranges and kiwifruit. Vegetable FODMAPS Garlic and onions are 2 of the most common IBS triggers to eliminate. Low FODMAP vegetable alternatives include plain salad and potatoes. Red peppers (capsicum) and green beans help stool softening. White potatoes can firm the stool to avoid diarrhoea. Protein FODMAPS Eliminate legumes which are common IBS triggers including hummus and falafels. Low fodmap proteins include plain meat and fish, eggs and firm tofu. Avoid fatty meats which may slow digestion causing constipation. Dairy FODMAPs Lactose sugar in milk can be difficult to digest. Lactose can cause bloating and diarrhea. Avoid soymilk made from soybeans. Instead choose soymilk made from soybean extract. Low fodmap dairy items are lactose free. Hard cheese can cause constipation but help stool firming with diarrhea. Bread and Cereal FODMAPS Wheat, barley and rye can trigger IBS symptoms. Low FODMAP alternatives include sourdough, spelt and gluten free bread. Plain white bread GF bread can cause constipation or firm the stool with diarrhea. Rice and rice products are suitable foods. Boiled white rice firms the stool. Nuts and Seeds FODMAPS Eliminate cashews and pistachios. Choose walnuts, peanuts and macadamia nuts. Low FODMAP seeds help manage constipation e.g. chia, flax (linseed) and pepitas. Sugars and sweetener FODMAPS Eliminate high fructose corn syrup and honey. Artificial sweeteners e.g. xylitol and mannitol can cause diarrhoea. Low FODMAP alternatives - dark chocolate, table sugar and pure maple or rice malt syrup. #ibs #irritablebowelsyndrome #ibssymptoms Video and editing Jonah B Music That Kid Goran Licensed User Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.


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