Lunch is sorted, and it won’t upset your tummy
A low-FODMAP diet – complemented by probiotics – can help to relieve symptoms of medically diagnosed IBS.
Medically diagnosed irritable bowel syndrome (IBS) can cause symptoms such as abdominal pain, gas and bloating.
Many people living with the condition find relief in a low-FODMAP diet. FODMAPs are a group of carbs that can trigger symptoms of IBS because we can’t absorb them properly. A low-FODMAP diet is usually followed carefully for a few weeks, preferably under the guidance of a registered dietician who helps reintroduce certain foods in a way that your body can tolerate.
The green salad below tastes delicious, so you’d never know it’s carefully put together to include only low-FODMAP foods.
All the salad ingredients, except avocado, are low-FODMAP foods. Decide whether that optional ¼ avocado is likely to suit you. Just be careful to ensure your seeded mustard doesn’t contain any high-FODMAP ingredients, like garlic or onion.
As for the dressing, both lemon juice and olive oil are low in FODMAPs. Some foods vary in their FODMAP rating depending on how much you eat. Half an avocado gets a high-FODMAP rating, but the quarter used in this recipe knocks it down into the moderate category.
Certain probiotic strains can also help you relieve your symptoms. Life-Space IBS Support Probiotic is a premium, targeted probiotic formula containing L. plantarum 299v, which may help to decrease the symptoms associated with medically diagnosed IBS, such as abdominal pain, gas and bloating.
If all this talk of food makes you peckish, then it might be time to toss that salad together. Pair it with a refreshing glass of lemon water and enjoy!
Low-FODMAP Green Salad
Prep time: 5 minutes
- 1 cup of mixed lettuce leaves
- 60g Lebanese cucumber, roughly diced
- 60g cherry or heirloom tomatoes, some chopped, others left whole
- ¼ red capsicum – sliced thinly or julienned
- 3 radishes, sliced
- 6 green beans, top and tailed and chopped in half
- ¼ avocado, roughly diced (optional)
- 1 teaspoon of seeded mustard
- 2 tablespoons of lemon juice
- 3 tablespoons of olive oil
- Salt and pepper to taste
Combine all ingredients in a bowl. Toss and then drizzle dressing over the top to serve.
Always read the label. Follow the directions for use. If symptoms worsen or change unexpectedly, talk to your health professional. Supplements should not replace a balanced diet.