Muscle & Fitness UK – August 2019

AUGUST 2019 / MUSCLE & FITNESS 101

LOW FODMAP HIGH FODMAP

BREADS, CEREALS, GRAINS AND PASTA

Oats

Quinoa

Gluten free foods e.g.

breads, pasta

Savoury biscuits

Buckwheat

Chips/ crisps (plain)

Cornfour

Oatmeal (1/2 cup max)

Popcorn

Pretzels

Rice; basmati, brown, white

Tortlla chips

Barley

Bran

Cous cous

Gnocchi

Granola

Muesli

Muffins

Rye

Semolina

Spelt

Wheat foods e.g. bread,

cereal, pasta

NUTS AND SEEDS

Almonds (max of 15)

Chestnuts

Hazelnuts

Macademia nuts

Peanuts

Pecans (max of 15)

Poppy seeds

Pumpkin seeds

Sesame seeds

Sunfower seeds

Walnuts

Cashews

Pistachio

MILK

Almond milk

Coconut milk

Hemp milk

Lactose-free milk

Oat milk (30ml max)

Rice milk (200ml max)

Soya milk made with

soy protein

Cow milk

Goat milk

Sheep milk

Soy milk made with soy

beans

CHEESE

Brie

Camembert

Cheddar

Cotage cheese

Feta

Mozzarella

Parmesan

Swiss

Cream cheese

Ricota cheese

DRINKS

Beer (one max)

Coffee, black

Drinking chocolate powder

Herbal tea (weak)

Orange juice (125ml max)

Peppermint tea

Water

Wine (one max)

Coconut water

Apple juice

Pear juice

Mango juice

Sodas with HFCS

Fennel tea

Herbal tea (strong)

Low FODMAP Food Chart - http://www.IBSDiets.org

we can sustain dramatic changes to our daily dietary
practices without periods of regression or indulgence.
Instead, using the information to implement an
elimination diet may be the best method- select a
variety of foods and eliminate them from your diet
for a period of 1-2 weeks and note any changes or
alleviation of IBS. Following this, slowly re-introduce
foods one by one and keep a note of any change
to IBS symptoms/ feelings that may occur thus
highlighting any potential “trigger foods” to keep
away from. Individuality is worth noting here you may
find you can tolerate some higher FODMAP foods but
not others- everyone is different and have their own
selection of foods they can and cannot tolerate.

Conclusion

With the goal of building quality lean muscle, our gut
health is paramount to getting everything we can out
of the foods we eat. The state of our gut microbiome
directly impacts how effectively we digest and absorb
vital nutrients needed for energy, growth and repair and
hormone balance. Any deficiency in the microbiome can
lead to inflammation and symptoms of IBS, impairing
our ability to build muscle and function happily and
comfortably on a day-to-day basis. Utilising a low
FODMAP diet can be instrumental in getting a handle
of symptoms of IBS and optimising our gut health
and function to maximise muscle synthesis potential.
Looking to supplement with pre/ pro-biotics may also
help with promoting an ideal gut environment ready
for nutrient digestion and absorption.

Reference List:

1. Marsh, A., Eslick, E.M. and Eslick, G.D., 2016. Does a diet low
   in FODMAPs reduce symptoms associated with functional
   gastrointestinal disorders?
   A comprehensive systematic review and meta-analysis.
   European journal of nutrition, 55(3), pp.897-906.


2. Gibson, P.R., 2017. Use of the low-FODMAP diet in inflammatory
   bowel disease. Journal of gastroenterology and hepatology,
   32, pp.40-42.


3. Turnbaugh, P.J., Ley, R.E., Mahowald, M.A., Magrini, V., Mardis, E.R.
   and Gordon, J.I., 2006. An obesity-associated gut microbiome with
   increased capacity for energy harvest. nature, 444(7122), p.1027.


4. Rosenbaum, M., Knight, R. and Leibel, R.L., 2015. The gut
   microbiota in human energy homeostasis and obesity. Trends in
   Endocrinology & Metabolism, 26(9), pp.493-501.


5. Staudacher, H.M., Irving, P.M., Lomer, M.C. and Whelan, K., 2014.
   Mechanisms and efficacy of dietary FODMAP restriction in IBS.
   Nature reviews Gastroenterology & hepatology, 11(4), p.256.


6. Shepherd, S.J. and Gibson, P.R., 2006. Fructose malabsorption
   and symptoms of irritable bowel syndrome: guidelines for
   effective dietary management. Journal of the American
   Dietetic Association, 106(10), pp.1631-1639.


7. Halmos, E.P., Power, V.A., Shepherd, S.J., Gibson, P.R. and Muir,
   J.G., 2014. A diet low in FODMAPs reduces symptoms of irritable
   bowel syndrome. Gastroenterology, 146(1), pp.67-75.


8. IBSDiets, 2019. https://www.ibsdiets.org/fodmap-diet/
   fodmap-diet-chart