Diet is a major trigger for IBS flare-ups.   Fortunately, there's a life-changing diet that 
helps many people manage their IBS symptoms   and reduce the risk of 
worsening pelvic floor problems. Hi, I’m Michelle, and today I’m guiding you 
through this IBS diet which is known as the   FODMAP diet, and I’m talking to you about 
it with specific reference to pelvic floor   and pelvic floor management. Now, we're going 
to be going through the trigger foods to avoid   in this diet, I’m going to be taking you 
through the foods to choose in this diet,   and I’m also going to be showing you some 
of the foods that work for me that I include   to help me manage my IBS symptoms too. So you can skip straight to the timestamps 
below regarding the diet if you'd like to   look at it now, otherwise there's some really 
important information I need to give you before   commencing this diet.

Now, I just want to 
tell you a little bit about the FODMAPs diet.   FODMAPs are certain sugars that aren't well 
absorbed as they pass through the bowel,   and what these sugars do is they 
can sit there and they can ferment,   they can draw extra fluid into the bowel, 
they ferment causing gas and bloating,   and that's what can then give you the abdominal 
pain and the abdominal cramping, and these   certain sugars can also cause constipation 
and diarrhea or this can alternate. Now,   this condition can occur some of the time or all 
of the time, and if you need emergency management   strategies for this condition, you can refer to 
my video above that outlines what to do straight   away when this condition occurs.

This video today 
is much more about prevention of these things. Now, to start the diet what happens, and it's 
usually recommended to work through with a   dietitian, that's a really important 
recommendation, because it's quite a   restrictive diet. If you can't work with a 
dietitian, the Monash University Diet app,   the FODMAP app is linked below and it's pictured 
up here, and I really strongly recommend you,   get this diet, because these scientists 
have actually rigorously investigated   this diet and, also too, the quantities of how 
much you can have and how much not to have which   is really important in this diet. Now, normally 
the diet starts with a six-week elimination of   all the trigger foods that I’m about to take you 
through, and then it's a gradual reintroduction   over eight to 12 weeks or maybe longer of one 
food at a time over three days. Now, we're about   to go through the major food groups, so let's 
start with fruit.

So you can see on the screen,   some of the fruits to avoid. Now, the reason these 
fruits need to avoid is because they contain the   fruit sugar called fructose, and what fructose 
does is causes gas and bloating in the bowel,   and fruits with high levels of this sugar are 
those are the fruits to eliminate, and they're   the ones that you can see on the screen now.

some of the fruits too I want to make mention of,   in terms of – I’m going to make particular 
mention of prunes here, because prunes are   often one of those fruits that we tend to reach 
for if we're constipated, so watch out for prunes   because they are dried plums and they are very 
high in fructose and they're also hard to digest. Now, if we look at fruits to choose, 
again with reference to the bowel,   you can see the fruits to choose here. I want to 
make special mention of oranges and strawberries   and also too kiwi fruit. Oranges and strawberries 
are high in fiber, so they're great for managing   constipation if you suffer from pelvic floor 
problems. And also too, kiwi fruit, so these are   kiwi fruit or Chinese gooseberries as they're also 
known, and the Monash university recommends that   we start with two of these a day. So obviously, 
they're peeled, and these are great because not   only they're high in dietary fiber, that would be 
about 150 grams each I think a day – so not only   are these high in fiber, but they also too have an 
enzyme, and it's the same enzyme that's in papaya   and pineapple that actually softens or tenderizes 
meat, and also, so that can have a great effect on   digestion and your ability to digest your food. 
So kiwi fruits, put them on your shopping list.

Now, let's move on to vegetables. Now, some 
of the common vegetables to avoid, again,   you can see on this list here. When we're 
talking about vegetables to avoid, we really   want to think about the most common culprits 
are, you've got your garlic and your onion,   and these are often hidden in a lot of foods. And 
I should have mentioned with fruits, chilies too,   but I’ll mention here as well – these are major 
irritants and they're things to eliminate from   your diet. Okay? So these are actually fruits, 
but eliminate those, eliminate chilies,   eliminate garlic, and any garlic maybe 
garlic products, like your garlic salt;   and look for the ingredients of these in the 
products that you have, they're strong irritants. Now, in terms of vegetables to choose, I’ve 
made like a nice easy salad here and, again,   you can see, the vegetables to choose up here. 
But this is a salad I just quickly whipped up,   and it's got spinach leaves, it's 
got baby tomatoes, red tomatoes,   yellow tomatoes, and I choose these ones because 
they're lower in acid than the red ones, which   are kind to my tummy.

It's also got alfalfa, and 
it's got some shredded carrots, so that's a simple   FODMAP friendly salad that you can dish up. Now, 
if you want to make a dressing for this, you could   use a little bit of olive oil or sesame seed oil 
or you could use some lime juice or orange juice.   But what I really like to use is tahini, and I 
get the whole tahini, and I actually sometimes   mix this with lactose-free yogurt, and put it 
over the top. And if I had time, I would have put   in some sweet potato into this salad as well. So 
that's some of the vegetables that you can choose.

I want to make a, just a mention of a couple 
of other vegetables – red capsicum and green   beans are really great for constipation, 
because they'll help soften your stool,   and help your pelvic floor problems. And the other 
food I want to mention is white mashed potato,   they have a vegetable to include. White mashed 
potato is really great at firming the stool,   if you suffer from diarrhea. So that might be a 
food that you'd like to include in your diet too.

So let's move on now to protein sources 
– so in terms of proteins to avoid.   One of the first things we reach for when 
we're constipated, and we're told this time   and time again is to reach for legumes. 
So we're told to reach for our beans,   our kidney beans, our chickpeas, our lentils, and 
we know how good these are for our gut health.   Unfortunately, these are major triggers for IBS 
sufferers. So these are things to eliminate right   from the word go. Don't forget that things like 
hummus that you can see here and falafels are also   a combination – falafels are a combination 
of this which is our chickpeas and garlic.   So that's a lethal combination, isn't it? So don't 
forget to actually think about the ingredients   in the foods that you're choosing. So in terms 
of proteins to choose, you can choose most meats,   just cook – make sure they're cooked simply. I 
personally suggest that you avoid fatty meats,   because a lot of fat can slow down digestion, 
so try to choose your lean meats, but you can   have red meat, I have fish, I have eggs daily and 
include that in omelets which I cook with tomatoes   and Asian greens.

And the other protein source 
that I want to mention is tofu – now, we know that   this is a great protein source, but if you're 
choosing tofu, choose the firm tofu, not the   silken which is a high in FODMAP food. Choose your 
firm tofu, which is your lower FODMAP alternative. All right, so now we're going to move on to 
dairy. Now, on the foods to avoid for dairy,   I just want to mention milk sugar, 
because the milk sugar called lactose   is what causes people a lot of 
intolerance. It causes bloating,   and it can cause terrible diarrhea. So many of 
us know a lot about lactose intolerance – the   foods to avoid are all your milk products and 
your milk based products like your yogurts,   your ice creams, all those types of things that 
are based on milk.

I also just too want to mention   soybean milk or soymilk – because if you have 
soymilk, remember what we said about beans,   if it's actually made from soybeans, it's going 
to be a gut irritant, potential irritant or IBS   irritant. So you want to choose milk made from 
soybean extract, and fortunately, that's one   of the less expensive options too. So just be 
mindful of that with your milk alternatives. Now, if we actually think about the types of 
products that we can have, and thinking about our   bowel, and also too our pelvic floor, obviously, 
you're going to go for your lactose-free milks,   and that's a huge range of lactose 
free products that we all know about.   In terms of cheeses, this is where it can get a 
bit tricky for the pelvic floor.

So hard cheeses,   I eat quite a lot of hard cheeses, but just 
your plain hard cheeses – this is a Spanish   Manchego cheese which I really like 
at the moment – but these cheeses,   hard cheeses can actually cause constipation 
in people that are prone to constipation,   but conversely, if you're prone to diarrhea, 
they can be something that's really good to   include in the diet. So just remember that about 
hard cheeses, you might want to just start off   with a small amount of hard cheese, if you're 
prone to constipation.

Soft cheeses, you can   include camembert, brie and feta, and they're 
all really nice options to include in your diet. Now, let's move along to grains and cereals 
and bread. So this is where a lot of people   come unstuck, because wheat is a major IBS 
flare-up trigger. So you need to eliminate all   products that are made from either wheat, barley 
or rye. So that makes your gluten-free products   semi-safe, doesn't it, so long as they don't 
include – I mean, your gluten-free bread,   so long as they don't include fruit, dried 

So the breads that you can include   are things like your sourdough, so use sourdough 
bread, your spelt bread, and also too, the safe   gluten-free breads. Now, on bread gluten-free 
bread, white bread will firm the stool. So if   you're having a lot of gluten-free white bread, 
just again be careful of that with constipation   or conversely, if you suffer from diarrhea, 
might be something that you'd like to include. Now, one of my big tips for cereals is this. So 
I usually make a smoothie in the morning out of   oats, that's one of the things I include with 
my lactose free milk. But baby rice cereal is   an absolute gem, it's really easy to digest, 
so Farex or the Baby Rice or Baby Rice Cereal.   But the wonderful thing about this, not only 
is it really easy to digest, it's actually iron   fortified and calcium fortified.

So for someone 
like me that doesn't eat a lot of red meat and   perhaps that might be you too, this is a really 
nice way of getting iron because we know that our   iron supplements can cause constipation and that 
affects our pelvic floor. So I find that these are   a really great way of actually increasing my iron 
consumption, but also too, getting a really nice   little plain cereal. And this also too goes into 
my smoothie which I’ll show you in a little while.   So that's a really nice option for your cereals. 
I also too wanted to mention boiled rice.

Boiled   rice is a – boiled white rice, is a great 
food that you could include in your diet,   again, that's a stool firming's product. And 
I also too wanted to mention just plain rice   crackers. So I snack on these, just plain rice 
crackers during the course of the day as well.   So rice crackers, rice cakes, all those sorts 
of things are fine to include in your diet. Now, we're just about to finish up. We're 
going to move on now to nuts, seeds, and also   to sweets – topics that are close to my heart.

if we look at the nuts to avoid, things like your   cashews and your pistachios are the 
ones to eliminate. But fortunately,   you can still have walnuts, you can have 
peanuts which means you can have peanut paste,   and you can also have macadamia nuts which 
means you can have macadamia nut paste too.   Now, seeds are where things really come into 
play for your bowel management and I love the   fact that on the low FODMAP elimination diet, you 
can have chia seeds.

So I've got chia seeds here,   you can see them here, little black seeds – these 
are a great source of dietary fiber. Now, what   happens, I soaked these overnight just to show 
you in milk. That's the volume increase you get   with this, and the chia seeds become like a gel 
like, I don't know if you can see it on screen,   but they become like a gel like consistency. 
So I put this in my smoothies, so I make a   smoothie in the morning, and this is my smoothie, 
so obviously it's got the baby rice cereal in it,   it's got yogurt, it's got kiwi fruit in 
it, and it's also got the chia seeds,   really yummy, so it actually looks like that. So 
that makes – and you can also add some gluten-free   protein powder to it as well, which is what I 
often do as well, so making sure that it's low   FODMAP.

So you can make a really nice filling 
healthy smoothie from these types of seeds. The other types of seeds that you can 
include are linseeds or flax seeds.   So they're your flax seeds, and again, it's 
a myth now that these cause diverticulitis,   they actually have been shown not to. But you can 
actually then blend these up with your smoothies   as well. So I tend to blend up my seeds, and 
they just tend to work well with my stomach.   The other thing that I’ve found recently too 
is these grain biscuits, so these are biscuits,   and they seem to be readily available everywhere, 
they're just made from grains. So just linseeds,   Pepita seeds which you can have. I think 
they've got some chia seeds in them as   well. This is the packet in Australia, but 
I’m sure they're available worldwide. Just   read your ingredients and make sure there's 
no other additives, there's some thickener   in there and there's some salt and that's 
it, and they are just delicious to snack on.

Now, finally what I need to move on to is 
sweets. So things to avoid, in the US, high   fructose corn syrup, major IBS trigger. Make sure 
you avoid the high fructose corn syrup, it's in   everything. You need to read your labels. Honey, 
just because it's natural, it's not IBS friendly,   so eliminate that from your diet as well. And 
the other important thing that I want to mention,   and I’ve got a close-up here that you can see 
of the label, is your artificial sweeteners. So   there's a dose-dependent effect of these. You can 
actually see on the label that excess consumption   can cause a laxative effect.

It's true. The 
more you have, the more likely some artificial   sweetness like xylitol and mannitol can actually 
have on your bowel and cause your IBS symptoms.   So alternatives, your safe alternatives are 
things like pure maple syrup unfortunately,   don't get the cheap stuff, make sure you get the 
actual pure, this is pure Canadian maple syrup.   Also too, you can have rice syrup, you can 
have plain white sugar. And fortunately,   last but not least, one of my favorite things 
– the packet was already open this morning when   I got out of the cupboard, dark chocolate, you 
can have dark chocolate as your sweets as well.   If you've got a question about caffeine, and 
people ask me about coffee, caffeine is a bowel   irritant – so coffee is a bowel irritant so that's 
something to avoid in this diet, unfortunately.

But we've gone through a lot of things there, 
haven't we? We've talked about the foods to   choose, we've talked about the foods to avoid 
on the elimination diet; but this is just the   elimination diet, then you gradually reintroduce 
extra foods, and this is where it's really   important to work with a dietitian. Once again, 
I’ll reiterate the importance of the Monash app,   grab it if you haven't already got it, it's 
a great little app to have. I really hope   this information today helps you manage your IBS 
symptoms. Don't forget coming up is the emergency   management video for IBS, if you want to stay 
with me for that. And if you've liked the video,   please make sure you give it a like below, because 
then that helps YouTube recommend it to other   viewers, and they can find it as well too. Look 
forward to seeing you next time. Bye for now..



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