Did you know that around one in seven Australians experience the uncomfortable symptoms of irritable bowel syndrome (IBS) at some point in their lives? From abdominal pain to bloating, and inconvenient visits to the bathroom, IBS is no walk in the park. Let’s have a look at IBS, the symptoms and what you can do to find relief.
Understanding IBS
IBS, or irritable bowel syndrome, is a condition of the digestive system that can cause a variety of uncomfortable symptoms. These may include abdominal pain, wind, constipation, diarrhoea, or bloating.
Triggers
While the exact cause of IBS remains a puzzle, many people find it flares up after an episode of stress, illness, or certain foods. Identifying and managing your triggers is key to keeping symptoms at bay.
Finding Relief
Luckily, there are plenty of ways to manage IBS and improve your gut health. From gut-directed hypnotherapy to dietary strategies, there are plenty of options depending on what works for your lifestyle. Dietitians Australia state that three in four people see improvements in their IBS symptoms within weeks of adopting a low FODMAP diet.
Cracking the FODMAP Code
FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, represent a group of short chain carbohydrates and sugar alcohols found in foods naturally and as food additives, that pose challenges for efficient absorption within the small intestine.
Once these carbohydrates venture into the large intestine, they trigger the absorption of excess water, resulting in gastrointestinal distress such as diarrhoea, bloating, and discomfort.
High FODMAP foods include garlic, onions, apples, dairy products, and legumes—items notorious for unsettling digestive harmony.
Managing Sweetness with Sensitive Digestion
Finding alternative ways to enjoy sweet foods without triggering digestive discomfort is a common goal during a low-FODMAP protocol.
Many conventional sugar-free products rely on high-polyol sugar alcohols like sorbitol, mannitol, or xylitol, which can cause digestive upset for sensitive individuals. However, alternative choices like monk fruit extract and erythritol are often used by those seeking plant-based sweetness:
Erythritol Absorption: Unlike polyols such as sorbitol, erythritol is mostly absorbed in the small intestine before reaching the colon, making it generally better tolerated by many people.
Monk Fruit Extract: Derived from Siraitia grosvenorii, monk fruit provides intense sweetness via naturally occurring antioxidants called mogrosides, adding sweetness without high-FODMAP sugars.
Because individual digestive systems and tolerance thresholds differ, it is always recommended to introduce alternative sweeteners in small amounts to observe how your body responds.
Practical Tips for Living with IBS
Keep a Food and Symptom Diary: Track what you eat alongside any physical symptoms to identify specific personal triggers.
Prioritise Whole Foods: Focus on naturally low-FODMAP options like leafy greens, lean proteins, gluten-free grains, and suitable fruits.
Consult a Health Professional: Always work alongside a qualified registered dietitian or doctor to tailor a low-FODMAP protocol to your individual needs and avoid unnecessary dietary restrictions.
If you’re on the lookout for two delicious Low FODMAP recipes, check out our Strawberry Aqua Fresca and our Homemade Teriyaki Sauce.