November is World Vegan Month. Global warming and ethical responsibility are driving more and more people to consider a plant-based diet. Those on an IBS diet will be left wondering how they can cut animal products from their life without compromising their health.
A significant number of vegetables have been shown to exacerbate IBS symptoms. So we take a look at how, with a bit of planning, the IBS diet needn’t stand in the way of your ethical switch.
Quorn
Possibly the best known of all meat alternatives, Quorn is a nutrient-rich food. High protein, high dietary fiber, low fats, and no cholesterol, it is a popular choice for reluctant vegans who love meat. With Quorn mince, Quorn sausages, and even Quorn bacon, there is a plant-based alternative for all of your favorite meat products.
Nuts
A great source of fats and protein, nuts are a great way to ensure you’re meeting your macronutrient goals while avoiding irritating your gut. Nut butters are also an excellent option for those trying to maintain their IBS Diet. Nuts and nut butters are a fantastic option for a mid-afternoon snack.
Gluten-free Carbohydrate Options
Having accounted for two of the three macronutrients, we now come to the food that fuels you; carbohydrates. These are a minefield and,many carbohydrate-heavy foods are known to aggravate IBS symptoms. Gluten-free bread and pasta are considered low FODMAP foods along with potatoes, oats, and others.
Fruit & Vegetables
With macronutrients covered, you’re probably wondering, “What about my Five-a-day?”. Apples, cauliflower, onions, & mangoes are all off-limits for those on an IBS diet due to their high FODMAP content. Choosing options such as carrots, broccoli, strawberries, or oranges mean you can still enjoy the benefits of their nutrients and minerals.
Vegan Milk
Dairy is a no go for those with IBS as they are known to trigger symptoms. It’s also important to remember; you could be living with unidentified lactose intolerance, something we wrote about here. Remember, nuts are your friend. Almond milk is a fantastic alternative to cows milk. Low calorie and high in vitamin D (vital as we head into the dark winter) it offers nutritional benefits as well as being an incredibly tasty, IBS diet-friendly milk alternative.
To find out whether you might benefit from a move to a plant-based diet, you should take an allergy test.
