• Low Carb Diet Plan
  • FOOD INTOLERANCE PLAN
  • SKINNY CLEANSE DETOX
  • Low Carb Diet Plan
  • FOOD INTOLERANCE PLAN
  • SKINNY CLEANSE DETOX
  • Vitality Center Ballsbridge
    01-9018359
    Vitality Center Blanchardstown
    01-8201602

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    What is the best diet for IBS?

    FODMAPS Irritable Bowel Syndrome (IBS) Diet

    If you are finding it difficult to ascertain the irritants to your bowel using the Fodmaps method, we offer BioScan FDA approved Food Intolerance Testing at our Ballsbridge Clinic. This is one of its type in Ireland, takes 1 hour and offers instant results. Alternatively you may try to eliminate food groups one by one, as specified on this page. For more information on our food intolerance testing see www.foodintolerancetest.ie

    The most recent nutritional studies have revealed that diet and nutrition can have a major influence on controlling the condition of IBS. Many doctors are now recommending the IBS diet known as FODMAPS.

    Restrict the consumption of carbohydrates disaccharides, monosaccharides and related alcohols which are known to be poorly absorbed in the small intestine possibly resulting in symptoms of IBS ie gas, bloating, constipation and cramping. Eliminate all foods that contain the five forms of carbohydrates (lactose, fructose, fructans, sugar alcohols, and galactans) for a trial period of 1-2 weeks. If FODMAPS carbs are causing the symptoms, relief can occur in just a few days.Reintroduce one of the FODMAP carbs and observe symptoms. Additional FODMAP carbs are slowly added back, one at a time. At the end of the reintroduction phase, a final diet emerges with only those FODMAP carbs that are fairly well tolerated. The following foods are HIGH FODMAP Foods.

    Please check with your GP before making any changes to your diet plan.

    FOODS TO AVOID ON FODMAPS DIET

    Vegetables and Legumes

    • Garlic – avoid entirely if possible
    • Onions – avoid entirely if possible
    • Artichoke
    • Asparagus
    • Baked beans
    • Beetroot
    • Black eyed peas
    • Broad beans
    • Butter beans
    • Cauliflower
    • Celery – greater than 5cm of stalk
    • Kidney beans
    • Leeks
    • Mange Tout
    • Mushrooms
    • Peas
    • Savoy Cabbage
    • Soy beans
    • Split peas
    • Scallions / spring onions (bulb / white part)
    • Shallots

    Fruit– fruits can contain high fructose

    • Apples
    • Apricots
    • Avocado
    • Blackberries
    • Cherries
    • Currants
    • Dates
    • Grapefruit
    • Lychee
    • Mango
    • Nectarines
    • Peaches
    • Pears
    • Persimmon
    • Plums
    • Prunes
    • Raisins
    • Tinned fruit in apple / pear juice
    • Watermelon

    Dairy Foods

    • Buttermilk
    • Cream cheese/ Cream
    • Custard
    • Ice cream
    • Margarine
    • Milk – cow, goat and sheep
    • Sour cream
    • Yoghurt – including greek yogurt

    Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

    • Wheat containing products such (be sure to check labels):
    • Biscuits
    • Breadcrumbs
    • Cashews
    • Cakes
    • Egg noodles
    • Regular noodles
    • Pastries
    • Pasta made from wheat
    • Udon noodles
    • Wheat bread
    • Wheat cereals
    • Wheat rolls
    • Barley
    • Bran cereals
    • Couscous
    • Pistachios
    • Rye
    • Semolina

    Sweets, Sweeteners and Spreads

    • Agavae
    • Fructose
    • High fructose corn syrup (HFCS)
    • Honey
    • Milk chocolate
    • Sugar free sweets
    • Inulin
    • Isomalt
    • Maltitol
    • Mannitol
    • Sorbitol
    • Xylitol

    Prebiotic Foods

    • The follow items can be added to yoghurts, snack bars etc :
      • FOS – fructooligosaccharides
      • Inulin
      • Oligofructose

    Drinks

    • Beer – if drinking more than one bottle
    • Dandelion tea
    • Fruit and herbal teas with apple added
    • Orange juice in quantities over 100ml
    • Rum
    • Sugar free fizzy drinks – such as diet coke
    • Sports drinks
    • Wine – if drinking more than one glass

    FOODS ALLOWED ON FODMAPS IBS DIET

    Vegetables and Legumes

    • Alfalfa
    • Bean sprouts
    • Bok choy / pak choi
    • Broccoli – avoid large servings
    • Brussel sprouts
    • Butternut squash – 1/4 cup
    • Cabbage
    • Carrots
    • Celery – less than 5cm of stalk
    • Corn / sweet corn- if tolerable and only in small amounts – 1/2 cob
    • Courgette
    • Chick peas – 1/4 cup
    • Chilli – if tolerable
    • Chives
    • Cucumber
    • Eggplant / aubergine
    • Fennel
    • Green beans
    • Green pepper (green bell pepper)
    • Ginger
    • Kale
    • Leek leaves
    • Lentils – in small amounts
    • Lettuce
    • Okra
    • Olives
    • Parsnip
    • Parsley
    • Radish
    • Red peppers (red bell pepper)
    • Potato
    • Pumpkin
    • Scallions / spring onions (green part)
    • Spinach, baby
    • Squash
    • Sweet potato – 1/2 cup
    • Tomato – avoid cherry tomato
    • Turnip
    • Zucchini

    Meats, Poultry and Meat Substitutes

    • Chicken
    • Beef
    • Lamb
    • Pork
    • Quorn, mince
    • Turkey
    • Cold cuts / deli meat / cold meats

    Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

    • Wheat free or gluten free breads
    • Bread made from oats, rice, corn, and potato flours
    • Wheat free or gluten free pasta
    • Buckwheat noodles
    • Rice noodles
    • Porridge and oat based cereals
    • Cornflakes – 1/2 cup
    • Rice bran
    • Rice Krispies
    • Almonds – max of 15
    • Amaranth
    • Buckwheat
    • Brown rice / whole grain rice
    • Crispbread
    • Corncakes
    • Coconut – milk, cream, flesh
    • Hazelnuts – max of 15
    • Macadamia – max of 10
    • Millet
    • Oats
    • Oatcakes
    • Peanuts
    • Pecans – max of 15
    • Pine nuts – max of 15
    • Polenta
    • Popcorn
    • Potato chips, plain
    • Pumpkin seeds – max of 1 – 2 tbsp
    • Quinoa
    • Rice cakes
    • Rice crackers
    • Sesame seeds – max of 1 – 2 tbsp
    • Sunflower seeds – max of 1 – 2 tbsp
    • Sorgum
    • Tortilla chips
    • Walnuts – max of 10
    • White rice

    Condiments, Sweets, Sweeteners and Spreads

    • Aspartame
    • Barbecue sauce
    • Chutney
    • Fish sauce
    • Golden syrup
    • Glucose
    • Jam / jelly, strawberry
    • Maple syrup
    • Marmalade
    • Mustard
    • Olive oil
    • Oyster sauce
    • Pesto sauce – less than 1 tbsp
    • Peanut butter
    • Saccharine
    • Soy sauce
    • Sweet and sour sauce
    • Sucralose
    • Sugar – also called sucrose
    • Vegemite
    • Vinegar, balsamic – less than 2 tbsp
    • Vinegar, rice wine
    • Worcestershire sauce

    Dairy Foods and Eggs

    • Butter
    • Cheese, brie
    • Cheese, camembert
    • Cheese, cheddar
    • Cheese, cottage
    • Cheese, feta
    • Cheese, mozzarella
    • Cheese, ricotta – 2 tablespoons
    • Cheese, swiss
    • Dairy free chocolate pudding
    • Eggs
    • Gelato
    • Lactose free milk
    • Lactose free yoghurt
    • Oat milk
    • Parmesan cheese
    • Rice milk
    • Sorbet
    • Soy protein (avoid soya beans)
    • Swiss cheese
    • Tempeh
    • Tofu
    • Whipped cream

    Fish and Seafood

    • Canned tuna
    • Fresh fish e.g.
      • Salmon
      • Cod
      • Haddock
      • Plaice
      • Trout
    • Seafood (ensuring nothing else is added) e.g.
      • Crab
      • Lobster
      • Shrimp
      • Mussels
      • Oysters

    Drinks

    • Alcohol – is an irritant to the gut, limited intake advised:
      • Beer – limited to one drink
      • Clear spirits such as Vodka
      • Gin
      • Whiskey
      • Wine – limited to one drink
    • Fruit and herbal tea – ensure no apple added
    • Lemonade – in low quantities
    • ‘Sugar’ Fizzy drinks (i.e. not diet/sugar free version) – such as lemonade, cola
    • Soya milk
    • Water

    Fruit

    • Bananas
    • Blueberries
    • Boysenberry
    • Canteloupe
    • Cranberry
    • Clementine
    • Dragonfruit
    • Grapes
    • Honeydew and Galia melons
    • Kiwifruit
    • Lemon including lemon juice
    • Lime
    • Mandarin
    • Orange
    • Passion fruit
    • Paw paw
    • Papaya
    • Pineapple
    • Raspberry
    • Rhubarb
    • Strawberry