If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains live probiotics—bacteria that offer many health benefits, including for gut health.
Plain, low-fat yogurt is a better option since it doesn't contain too much sugar or fat. There are also other ways to get probiotics, including non-dairy cultured yogurt, kefir, supplements, and fortified foods.
Even though dairy products are the major culprits of discomfort for some IBS sufferers, yogurt proves to be an exception. The live cultures in the yogurt break down the lactose, so it's less likely to cause gassy symptoms.
In the new Chobani® FiT™ range the lactase enzyme has been added, this enzyme digests the high FODMAP sugar lactose making it FODMAP friendly and easy on the gut for IBS sufferers among us. Additionally, Chobani® FiT™ has no added inulin, a common high FODMAP ingredient in low lactose yogurts.
One example is Lactose-Free Probiotic Yogurt Kefir by Table of Plenty. It is certified by Monash as suitable for a low FODMAP diet. In addition, Plain, Vanilla, Blueberry, and Strawberry Yogurts by Green Valley Creamery have The FODMAP Friendly Certification, a registered trademark.
Chobani Yogurt
Chobani is naturally lower in lactose compared to many other dairy yogurts due to the straining and fermentation processes and the addition of an enzyme (lactase) to some products. This helps to digest any of the leftover high FODMAP sugar lactose, making it FODMAP friendly and easy on the tummy.
Plain Greek yogurt, which usually has around 12 grams of sugar and plenty of protein, is a good bet. Nonfat and low-fat yogurts, on the other hand, may contain close to 30 grams of sugar, making them a much gassier choice.
Eggs digest easily and are a safe choice for someone with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch or dinner, and make a great option when eating out in a restaurant.
Dairy products, including milk, yogurt, and cheese, can trigger IBS flare-ups. If you find that dairy doesn't agree well with your stomach, consider switching to dairy-free products such as: Coconut milk or almond milk.
A 2008 study showed that 64% (9 out of the 14 patients) who participated in the study showed a reversal of early rise in breath hydrogen after lactulose (ERBHAL) after 6 weeks of taking 1 x 65 mL dose of Yakult® daily. The study also showed improved IBS symptoms for those patients whose ERBHAL times slowed down.
1. Gluten-free toast. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) , a person with IBS may wish to avoid gluten in their diet. Gluten is in products that contain wheat, barley, and rye.
Kefir contains more probiotics than any yogurt. With up to 61 different strains of microbes, it can be an excellent source of probiotics.
Greek yogurt
Because it's been fermented and strained, Greek yogurt is lower in lactose and easier for most people to digest than a glass of cow's milk. Most Greek yogurts also contain probiotics that help increase the good bacteria in your gut.
Peanut Butter is a Low FODMAP Food
If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.
Certain grains: Gluten-free oatmeal and brown rice are usually well-received by people with IBS and provide soluble fiber, which helps regulate bowel movements. Low-fat yogurt: Some people with IBS have worse symptoms after eating dairy foods.
Water intake might be associated with improvement of IBS through affecting GI function. Water intake might improve constipation among IBS-C patients. In addition, drinking water is a common suggestion for IBS-D patients to prevent diarrhea-induced dehydration.
Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL. Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
Fresh fish (Cod, Haddock and/or Plaice; Salmon, Trout and/or Tuna) is without doubt among the foods good for IBS in most cases, as is canned tuna. So-called 'safe' herbs to flavour your dishes with include: Basil, Chili and Coriander. Ginger, Lemongrass and Marjoram.
Yogurt may cause diarrhea in some people
Yogurt contains lactose, a milk sugar that up to two-thirds of individuals cannot digest. People with lactose intolerance often experience diarrhea as a result of eating lactose-rich foods, including yogurt ( 14 , 15 ).
Most probiotics used in IBS treatment fall under two main groups: Lactobacillus and Bifidobacterium. These probiotics are thought to assist the digestive system. Among other functions, they may strengthen the intestinal barrier, assist the immune system in removing harmful bacteria, and break down nutrients.
Greek yogurt.
Lactose, which is found in many dairy products, especially yogurt, milk, and ice cream, may give you a bloated belly if you are lactose intolerant3 .