I often hear the question of how to nourish the gut microbiome while on a low FODMAP diet, since several foods which are important for maintaining a healthy microbiome are restricted on this diet.
Lets start with discussing what a gut microbiome is. The gut microbiome is made up of 100 trillion microbes and has so many functions within the body it is considered to be its own organ. Having a high diversity of beneficial bacteria is the healthiest makeup of the gut microbiome.
Restrictive diets such as the low FODMAP diet can have an adverse impact on the balance and diversity of the gut microbiome. Although it is effective for reducing IBS symptoms, the low FODMAP diet decrease diversity of beneficial bacteria after about 4 weeks. The good news is it is possible to include plenty of foods in your diet which both adhere to the low FODMAP diet and improve your gut microbiome at the same time!
Here are some tips you can try right now to help keep your microbiome healthy and diverse while following Low-FODMAP diet
1) Eat a variety of these low FODMAP high-fiber foods to keep your microbes happy
Vegetables & specific legumes
- Chicory, up to 75g
- Red or common cabbage, up to 75g
- Chinese cabbage (wombok), up to 75g
- Lentils (½ cup canned lentils)
- Edamame (½ cup)
- Canned chickpeas (¼ cup)
- Canned black beans (¼ cup)
- Sprouted mung beans (⅔ cup)
- Potatoes (keep the skin on)
- Carrots
Fruit
- Tomatoes
- Cocoa beans – a good dark chocolate >85% is best!
- Citrus fruits (except grapefruit)
- Raspberries and strawberries
- Unripe (green) bananas
Nuts and seeds
- Chia seeds
- Pumpkin seeds
- Walnuts
- Almonds (up to 10)
Grains
- Wholegrain rice
- Oats
- Quinoa
2) Probiotics
Taking probiotics can also have a positive impact on your gut microbiome.
There are particular probiotic varieties which have been shown to be effective in treating IBS symptoms. Lactobacilli and Bifidobacteria to be specific. However, sporebiotics are also great in balancing the gut microbiome & are the better option especially with the presence of SIBO (Small intestinal bacterial growth).
Spore-based, broad-spectrum probiotics are clinically shown to improve leaky gut in just 30 days. Spore-based probiotics are much more effective than conventional probiotics on the market because they are designed to survive through the harsh gastric system, colonize, and increase microbial diversity in the gut. Because these spores are so multi-functional, they can support a variety of functions in the body by reconditioning the gut by increasing microbial diversity and encouraging the growth of key health-promoting, commensal gut bacteria.
Here are my some of my favorite and clinically effective spore based probiotics.
Keep in mind ! Probiotics are certainly effective in favorably altering the composition of the gut microbiome, however it is the diet overall and the kinds of fibers you eat that helps ‘feed’ the bacteria and allow them to flourish.
What else can you consume or do?
1) Use cold pressed pure organic olive oil: Fats from plant based sources such as extra virgin olive oil are associated with increased microbial diversity. This could be because of the types of fats in olive oil (high amounts of mono and polyunsaturated fats), but also because it contains high amounts of polyphenols and phytochemicals such as antioxidants.
2) Drink your polyphenols: Polyphenols are plant chemicals with several health benefits which can positively influence the gut microbiome. High amounts of polyphenols are found in many of the plant foods (eg. cocoa, green tea, and even red wine).
3) Get some exercise and manage stress: Chronic stress, which can add to IBS symptoms for some, has a negative impact on the makeup of your gut bacteria. Managing stress through meditation, exercise or counselling could help. Exercise is especially helpful, as this is shown to improve microbial diversity.
A delicious and simple quinoa salad featuring cranberries and walnuts. Low FODMAP & gluten-free
Ingredients
| 1 cup |
Quinoa, uncooked |
| 20 oz |
Cherry Tomatoes (halved) |
| 1 cucumber |
Cucumber (chopped) |
| 2 stalk(s) |
Green onion, scallion, (chopped; green party only) |
| 1/2 cup |
Cranberries (dried; or fresh) |
| 1 cup |
Walnuts (chopped) |
| 1 cup |
Cranberry juice, 100%, organic |
| 1 tbsp |
Olive oil |
| 1 tbsp |
Red wine vinegar |
| 1 tbsp |
Maple syrup |
| 1 tbsp |
Salt |
| 1 tsp |
Black pepper |
Instructions
- Bring 1.5 cups of water to a boil in a saucepan. Add quinoa, reduce heat to low, and cover saucepan with a lid. Cook quinoa for 15 minutes, then remove saucepan from heat and fluff quinoa with a fork.
- In a separate saucepan bring cranberry juice to a boil. Reduce heat and let the juice simmer for 5 minutes. Remove the saucepan from heat and let cool. Whisk in the olive oil, red wine vinegar, maple syrup, salt and pepper.
- In a large bowl mix together the tomatoes, cucumber, green onion, dried cranberries and walnuts. Once the quinoa has cooled off, mix into the large bowl. Pour the in the dressing and mix well.
- Store in the fridge for up to 1 week.
Enjoy!
