When I first got diagnosed with irritable bowel syndrome it was a very overwhelming experience. My lack of understanding of my diagnosis lead me to do a lot of research to try and understand it. I did a lot of googling and staying up late watching videos on youtube, scrolling through instagram, listening to podcasts, reading books, and searching apps which all helped me understand the diet in the way I do now. Although googling yielded some helpful articles and websites, I would advise taking most of the information with a grain of salt. The majority of the information on the internet about IBS is not fact-based and very anecdotal.Try to opt for research based information from dietitians and medical doctors if possible. In addition, You can learn a lot about the low FODMAP diet on your own, but the diet preferably should be performed with the guidance of a trained dietician. A dietician will be able to give you the most individualized help with the diet and advice on how to approach it. As a rule of thumb with your internet research, digestive enzymes advertised for IBS are not real or helpful, and probiotics and fiber need to be carefully picked for the individual, they are not a one size fits all. Many websites try to sell these products to make money, despite the falsities they broadcast.This list I have complied is all the resources I have used and continue to use to educate myself on IBS and gut health, as well as learn best practices and new recipes I can try out. I've included links for everything to make it more accessible.
Instagram Accounts:
@ibs.nutrition
→ She has a really great page where she educates about the basics of IBS, the low FODMAP diet, and ways to reduce stress and anxiety to aid in IBS management.
@katescarlata
→ Kate is a very intelligent GI dietician and one of the best resources for anything IBS and FODMAP related.
@theguthealthmd
→ Dr. B is one of the leading GI medical experts in the world. He shares a wealth of knowledge regarding gut health and the benefits of a plant based diet.
@docsarina
→ Another wonderful GI doctor with a wealth of knowledge to share on gut health and IBS.
@monashfodmap
→ Monash University in Australia created the low FODMAP diet and their instagram account keeps you up to date on the latest IBS research and FODMAP testing.
@plant_proof
→ Simon provides research based information regarding plant based diets. He often covers topics related to gut health and IBS.
@collegecleaneating
→ Katrina posts mostly workouts, however she has IBS and often discusses her experience and tips which I always appreciated.
@fodmapfrtiendlyfoodprogram
→ Great resource for learning about new foods that are certified low FODMAP.
@thefodmapfriendlyvegan
→ Best place for recipes as they will all already be low FODMAP and vegan.
@Rachaelgoodeats
→ Rachael has a lot of great recipes that can be easily modified to be low FODMAP and vegan.
@thenakdkitchen
→ Another great recipe resource, all of her recipes are vegan and can be easily modified to be low FODMAP.
@thetoastedpinenut
→ Yet another great easily modifiable recipe resource for both low FODMAP and vegan individuals.
@rachlmansfield
→ Shockingly another great easily modifiable recipe resource for both low FODMAP and vegan individuals.
@plantbasedjane
→ Great vegan recipe resource with easy to make FODMAP modifications.
@eatingbirdfood
→ Great easily modifiable recipes.
Apps:
Monash University FODMAP Diet
→ This app is an absolute must for anyone on the low FODMAP diet. It provides you with all the foods they have tested at Monash University and their FODMAP content, portions, and nutrition. Once you have gone through your reintroduction, the app also allows you to adjust FODMAP levels for your own specific intolerances. 100% recommended getting this app; it has been instrumental in my low FODMAP success.
Books:
The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out by Dr. Robynne Chutkin
→ This book was really helpful in understanding the role of the microbiome and the gut, in addition to the causes of IBS. She also outlines things you can change in your diet and skincare that can help with gut health.
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger
→ This book is a great resource for anyone trying to understand the benefits of a plant based diet.
Podcasts:
Plant Proof: plant based nutrition and inspirational stories:
→ My absolute favorite podcast. This podcast has taught me so much about the benefits of a plant based diet for gut health and IBS, in addition to general health and wellness, the environment, etc. If you pick one thing to look into on this list I would definitely suggest this podcast.
Websites/Youtube:
MyGINutrition
→ Recommended to me by my dietitian. Gives a great run down of the low FODMAP diet and has printable pages with reintroduction examples.
The Wild Gut Project
→ She’s a great resource for anyone wanting a visual or audio explanation of the low FODMAP diet while being vegan.