Low-FODMAP Vegetables
Based on past experience, people with IBS tend to avoid vegetables as eating them has been found to make their symptoms worse. Nonetheless, for your gut flora, vegetables are very healthy and can, therefore, be good for IBS. Veggies, especially the green leafy ones, also possess strong anti-inflammatory properties and can also stimulate the immune system.
The way to reduce this paradox is, to begin with slowly growing vegetables that are less likely to contribute to gas and bloating. Thankfully, Monash University, Australia’s FODMAP researchers have been conducting studies and defining vegetables fit for the gut during IBS. Ideally, you’d start on the following list with the vegetables and then slowly expand the range of vegetables you’re consuming.
- Bell peppers
- Bamboo shoots
- Broccoli
- Celeriac
- Corn (half a cob)
- Carrots
- Eggplant
- Fennel
- Green beans
- Parsnip
- Parsley
- Potato
- Squash
- Scallions (green parts only)
- Sweet potato
- Tomato
- Zucchini
- Turnip
- Water chestnut