Written by Nicole Bence, Clinical Nutritionist, Nourished Body Nutrition
When following a low FODMAP diet it can feel like you’re missing out on many fibre and prebiotic-rich, gut-friendly foods. The good news is that your gut bacteria don’t have to suffer on a low FODMAP diet.
These tummy-friendly FodShop favourites will keep your gut bugs happy and keep things moving along smoothly.
Tomorrow’s Nutrition SunFiber contains partially hydrolysed guar gum (PHGG), which can help to improve regularity and promote the growth of beneficial bacteria.
PHGG is a natural dietary fibre extracted from the guar bean. Studies show that PHGG may help to relieve symptoms and improve quality of life in people with irritable bowel syndrome (IBS) (1, 2, 3). PHGG has also been shown to increase the production of Bifidobacterium in the gut (4).
PHGG is water-soluble and non-gelling. It completely dissolves in water and is tasteless – no grit! so it’s easy to have in water or your favourite beverage.
Regular Girl also contains PHGG with the added benefit of probiotics (Bifidobacterium lactis).
Probiotics are living microorganisms (bacteria or yeast) that help to colonise and repopulate your gut microbiome. The microbes in our gut feed on prebiotics (such as PHGG). Together, they work in harmony to help maintain regularity and promote balanced intestinal health.
Bifidobacterium helps to digest fibre in the gut (5). When taken as a supplement, B. lactis has been shown to improve stool consistency and frequency in people with constipation (6, 7).
Mix with Regular Girl your favourite beverage, add to smoothies or sprinkle on your cereal.
Sauerkraut is fermented cabbage with loads of nutritional benefits (8).
Fermentation is one of the oldest methods of food preservation. During fermentation, bacteria or yeast turns the sugars in food into alcohol or acids. Probiotics (beneficial bacteria) produced during the fermentation process can help to balance your gut bacteria and relieve digestive problems (9).
Add a small amount of Lewis & Son Sauerkraut as a condiment to your lunch or dinner.
Oats are a source of prebiotic fibre that helps nourish and restore healthy gut bacteria (10, 11). Oats also contain beta-glucans which have been shown to improve glucose control and lower blood cholesterol (12).
Food for Health Simply Fibre Muesli also contains psyllium husk, a prebiotic and bulk-forming laxative that helps to promote regularity, as well as linseeds, which are high in omega-3 fats, lignans and fibre (13, 14).
Enjoy with lactose-free or plant-based milk or Greek yoghurt.
Blend11 is a superfood seed mix that helps to support healthy, comfortable digestion.
Hot off the press research performed by the CSIRO shows that Blend11 is readily fermentable by bowel microbes (15). The study showed that Blend11 helps to increase the production of the beneficial short-chain fatty acid ‘butyrate’.
Healthy gut bacteria digest food by fermenting it and create butyrate. Butyrate helps to nourish and repair the cells of the lining of the colon.
Enjoy Blend11 mix as a breakfast or dessert, add to smoothies and shakes, or make into energy balls. ‘Activate’ by soaking the mix overnight for best results.
Nicole Bence is a Clinical Nutritionist and certified Metabolic Balance® Coach based in Queensland, Australia. She works with clients one-on-one to help optimise nutrition, alleviate digestive issues, lose weight and maximise health. For more information or to book a consultation, go to www.nourishedbody.com.au