While considering dietary tips for Irritable Bowel Syndrome (IBS), a popular diet that one can consider is the FODMAP diet. The diet focuses on low fermentable carbs, and it has been proven to show positive results in alleviating the symptoms of the condition like bloating, abdominal pain, and change in bowel movements.

What is FODMAP?
An effective dietary tip for IBS patients is to increase the consumption of food that is easy to digest. The FODMAP diet is one that encourages this and reduces bloating and other such symptoms that cause discomfort due to IBS.

FODMAP stands for Fermentable Oligo, Di-, Mono-saccharides, And Polyols. These are carbohydrates that cause bloating and gas, and the diet recommends reducing high-FODMAP foods and increasing the consumption of low-FODMAP foods.

Why reduce the consumption of high-FODMAP foods?
High-FODMAP foods are not effectively absorbed by the small intestine, and they leave behind fluid in the intestine. This creates gas and bloating, and the water retained in the intestine hardens stool, causing constipation. These foods are fermented by stomach bacteria, causing gas and bloating. Also, since IBS patients are sensitive, these foods can lead to a quick aggravation of the symptoms.

High-FODMAP foods – To avoid
The following are some high-FODMAP foods and should be avoided (based on an elimination diet):

• Dairy products like milk, yogurt, cheese, ice cream, and all milk-based desserts.
• Fruits like apples, apricots, pears, blackberries, peaches, plums, watermelons, and mangoes.
• Vegetables like cauliflower, mushroom, beans, lentils, chickpeas, broccoli, asparagus, beetroot, garlic, onions, and Brussels sprouts.
• Grains like wheat and rye that have gluten.
• Honey, fructose syrups, and sweeteners.
• Chewing gum, including sugar-free gum.

Low-FODMAP foods – To consume
Another dietary tip for IBS patients is to replace the high-FODMAP foods with the following foods in the daily diet:

• Alternatives to dairy like almond milk, rice milk, coconut milk, lactose-free yogurt, and feta cheese.
• Protein-rich food like Tofu, beef, pork, chicken, fish, and eggs.
• Fruits like bananas, cantaloupe, kiwi, lime, oranges, blueberries, and strawberries.
• Vegetables like carrots, cucumber, sprouts, spring onions, turnip, eggplant, olive, lettuce, potatoes, and chives.
• Grains like oats, quinoa, and gluten-free rice.
• Nuts and seeds like almonds, peanuts, and walnuts (to be consumed in moderation).

Putting the diet into practice
All high-FODMAP foods must be eliminated from the diet and must be replaced by low-FODMAP foods. This diet needs to be strictly followed for around 4 to 6 weeks. It includes carbs, proteins, and fats to provide the nutrients the body needs.
After 6 weeks, high-FODMAP foods can be slowly introduced one by one. Once introduced, a food item should be consumed for 3 to 4 days to observe whether the symptoms are triggered or whether they flare-up. It should be started with small servings, and the serving size can be increased slowly. If the symptoms are triggered, the food needs to be eliminated from the diet permanently.