Managing IBS

IBS has no widely accepted cure right now. Gastroenterologists mostly prescribe the following:

- Probiotics
- Omeprazole (brand named Prilosec; indication is best for heartburn though)
- Modified diet of low FODMAPs

FODMAP stands for:

Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain
Disaccharides – “di” means two. This is a double sugar molecule.
Monosaccharides – “mono” means single. This is a single-sugar molecule.
And
Polyols – these are sugar alcohols (however don’t lead to intoxication!)

Which covers nearly everything edible under the fucking sun. All that good stuff that you eat like avocado toast, doughnuts, a charcuterie of cheese, nuts, and crackers, cookies, ice cream, cherry pie, cappuccinos, butter croissant, grilled cheese sandwich... I can't have any of that. That is a high FODMAP diet which would give me liquid diarrhea. If I cheat just a little and have 1/4 of an avocado, it's still bad. I'd have constant bloating and very soft and airy poop. 1/4 an avocado. 😣

It's even healthy food like peaches, apricots, cherries, artichokes, beets, cauliflower, corn, GARLIC, ONION, mushrooms, ... It's a very long list of food I can't have. I like healthy food...

For those dealing with IBS, or have someone close to them that has IBS, I've found the Monash FODMAP app to be a savior. There are other free apps too. Although YMMV. It takes a long time to understand your gut and what it has no problem to digest. Trial and error.

Over time I've developed my list of go-to foods. My meals look like this.

Breakfast options:
- Peanut butter and banana sandwich on gluten-free bread
- Chia seeds soaked overnight in coconut milk - makes chia seed pudding
- Oatmeal with add-ins such as blueberries, pecans, brown sugar
- Plant-based protein shake with almond milk, coconut milk, or lactose free milk

Lunch options:
- Green salad with bell peppers, broccoli heads only (no stalks), a hard cheese like parmesan, zucchini, and chicken
- Kale salad with creamy polenta and eggs
- Baked veggies: bell peppers, broccoli, squash, carrots, potatoes, some green beans
- Large piece of chicken, beef, or fish with veggies and rice or quinoa

Dinner options:
- MEAT, straight up. Meat on a kebab, grilled, baked, sous-vide, fried. All of the above.
- Orange, pineapple, or grapes for dessert. No tiramisu, ice cream, chocolate lava cake,... OK this list is infinite.

And even after you've mastered the low FODMAP diet, stress trumps everything.

✌💛😁  Christine Ann