Protein

IBS-Friendly Sources of Protein

• Poultry

• Eggs*

• Red Meat

• Fish

• Lactose-Free Dairy

• Nuts

• Firm Tofu

Protein is the cornerstone of any fitness-centered diet. Proteins serve as the building blocks of muscle, and also promote satiety and neurological function. Luckily, most high-protein foods are still fair game for those of use with IBS. Below is a list of the types of proteins that do and do not belong in an IBS-friendly diet. For more information on protein powder, check out our protein powder guide.

Protein Sources to Limit or Avoid

• Standard Dairy Products

• Beans and Legumes

• Soft Tofu

Percent Calories from Protein

Percent Calories from Protein is my favorite metric for determining how good of a protein source. Grams per serving can be misleading, and even percent composition fails to take into account that fat contains significantly higher calories per gram than protein does. The simple formula for this metric is as follows and can be derived from its nutrition facts:

(Grams Protein per serving x 4) / Total Calories per Serving = % Calories from Protein

Fruits, Vegetables and Grains

Low-Calorie Low-FODMAP Snack Ideas

• Banana with Peanut Butter Powder

• Roasted Sweet Potatoes with Cinnamon

• Mixed Berry Almond Milk Smoothie

• Spinach Salad with Tuna and Balsamic Vinegar

Fruits and vegetables are a staple of any fitness-centric diet, especially when weight loss is involved. Whole fruits and vegetables tend to be low-calorie and high fiber, making them easy to fill up on without taking in excess calories. These, in addition to grains, make up the primary sources of carbohydrates in the diet.

Unfortunately, many fruits, vegetables, and grain products are off-limits to those with IBS due to their fructose, polyol, and fermentable oligosaccharide content. Listed below are some lean and tasty snack ideas based on low-FODMAP-friendly options.

Despite the rising popularity of ketogenic diets, carbohydrates still play an important role in physical fitness. Carbs are stored by the body in muscle as glycogen, which not only contributes to muscle mass, but also serves as an initial source of energy for the muscles during a workout.

Those with IBS are generally encouraged to avoid wheat products, particularly whole wheat or whole grain, due to their high insoluble fiber content.

Notes:
*Although low-FODMAP in nature, the high-fiber nature of oats may exacerbate symptoms for some with IBS-D.
*Those with a non-IgE dairy allergy should avoid even lactose-free dairy products.
*Those who are intolerant to dietary emulsifiers may be sensitive to egg yolk.
*Those whose symptoms are the result of yeast/fungal infection may need to restrict sugar intake.
*Some studies suggest that consumption of artificial sweeteners may lead to dysbiosis.

• Cinnamon Oatmeal with Stevia

• Hard Boiled Eggs

• Turkey Lettuce Wraps

• Low-Fat Popcorn

Sweeteners

Natural, nutritive sweeteners:

• Sugar

• Honey

• Corn Syrup

Sweeteners are a major subject of debate in the medical and nutrition communities. Understanding different types of sweeteners, being able to recognize them in lists of ingredients, and knowing how to categorize them are all imperative for those with IBS.

Sweeteners are generally categorized by two criteria: source (natural vs artificial), and whether they can supply energy to be used by the body (nutritive vs non-nutritive.)

Natural, non-nutritive sweeteners

• Stevia

• Monk Fruit

Sugar Alcohols (natural, low-cal)

• Sorbitol

• Mannitol

• Isomalt

• Erythritol

• Maltitol

• Mannitol

• Xylitol

Artificial, non-nutritive sweeteners

• Sucralose

• Aspartame

• Acesulfame K

• Saccharin

Natural, nutritive sweeteners: Corn syrup and honey are considered high-FODMAP due to fructose content. Regular sugar (sucrose) and derivatives such as glucose syrup are not necessarily high FODMAP, but high levels of added sugar may still aggravate symptoms due to fructose content and interactions with the microbiome.

Natural, non-nutritive sweeteners: Both Stevia and Monk Fruit are low-FODMAP in nature. Stevia is a calorie-free, naturally derived sweetener that is exploding in popularity. Stevia does not appear to trigger the same type of insulin spike that artificial sweeteners can, and has not yet been tied to gut dysbiosis. However, it is important to keep in mind that Stevia products are typically packaged with bulking agents. Be sure to check the ingredient list of any stevia supplement before purchasing. Listed below are the three most common bulking agents for Stevia products, and how they may impact those with IBS:

Stevia bulking agents:

• Erythritol: Erythritol is a common sugar alcohol that can aggravate IBS symptoms when consumed in large amounts.

• Maltodextrin: Maltodextrin is a processed, wheat-based carbohydrate that is generally considered low-FODMAP, but some advise against consumption due to manufacturing variance. Some also report that it can cause gas, headaches, and blood sugar spikes.

• Dextrose: Dextrose is a naturally-derived sugar similar to glucose. It is low-FODMAP in nature and considered safe for IBS.

Artificial, non-nutritive sweeteners: Artificial sweeteners are the most controversial item on this list. While these compounds are low-FODMAP, and likely fine to consume in small amounts, some evidence exists to suggest that they may contribute to gut dysbiosis. Many of these compounds are frighteningly under-studied when you consider their prevalence in various food and drink items. While not explicitly against IBS-related guidelines, it may be advisable to limit intake.

Sugar Alcohols: Sugar alcohols, also known as polyols, are compounds with properties similar to sugars that are found in small amounts in fruit. Polyols only contain about half of the calorie content of sugar, and are commonly used as sweeteners in gum and candy. Polyols are the "P" in "FODMAP," and can cause significant bloating and diarrhea for those with IBS.