21 December 2016
This may be a daunting thought for some people with IBS but carbohydrates play a very important role in providing energy and fibre to your diet.
Having said that, choose your carbohydrates very carefully. Try opt for a “healthier carbohydrate” option when choosing your breads, grains, seeds or pasta. The grainier you can go the better to sustain your energy level for longer. Go for something with a low GI (glycaemic index).
The more refined a food is (eg. biscuits, cakes, chips or white breads) the quicker you will get an energy spike followed by a quick crash leaving you hungry and reaching for a quick fix snack.
Some examples of low GI foods on the Monash low FODMAP app include:
Include these throughout your day to help you maintain momentum through the Christmas mayhem.
When rushing from one task to the next it is easy to get stuck for time to prepare a meal with takeaway the easy option. Add a variety of foods to your shopping list to make sure low FODMAP options are always at hand:
When you do manage to prepare a meal make extra so you can stick some in the freezer and know that that when you get pressured for time at least you have a meal waiting in the fridge ready to go.
Stress and anxiety can increase symptoms and unfortunately symptoms increase stress. It’s a vicious cycle. It is tempting to reach for food as comfort during this time so make sure you have some low FODMAP nuts, fruits, yoghurt or muesli bars ready and avoid the symptom cycle.