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3. Foods Containing Fructans and Galacto-Oligosaccharides
These are found in abundance in grocery stores, so again, reading the labels is important. This group include rye and rye products (bread, crackers) and wheat and wheat products (bread, pasta, couscous, wheat bran). Wheat is hiding in most processed foods, being included even in artificial and natural colors and preservatives, vegetarian meals, soy sauces and food starches. Rice crackers or oat meals also include often wheat, even if they appear to be made of plain rice. Peaches, persimmons, watermelons, beans, lentils, onions and garlic are also high in fructans. Pay attention to inulin (often labelled as “fiber” in protein shakes and other nutritional products) - it is another ingredient should you should avoid.
Resources
Huffington Post (Corn Syrup in Unexpected Foods)IFFGD (The Low FODMAP Diet Approach)Stanford Healthcare (The Low FODMAP Diet)
When it comes to how to treat IBS, you should speak with your doctor about what method of treatment will be most effective for you.
