Hi Guys,
In this video, I am sharing a weight loss diet for those suffering with irritable bowel syndrome
also known as (IBS). This is A low-FODMAP diet.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
These are basically short-chain carbs, which are resistant to digestion
and this causes health issues like diarrhoea, production of hydrogen gas, constipation,
bloating and stomach cramps to those suffering from IBS.
Common FODMAP are fructose found in table sugar etc, lactose in dairy,
fructans in grains like wheat, rye etc, galactans found in legumes, and polyols in artificial sugar
substitutes like xylitol, sorbitol etc. IBS impacts the hormones which regulate our
weight, and this causes difficulty in losing weight and obesity.
Losing weight with IBS isn't impossible and can be achieved with the right food
habits and a healthy diet, so let’s get started with the IBS weight loss diet plan.
On an empty stomach, drink Cardamom water or ACV water.
Cardamom has been used since ages for treating digestive disorders. It stimulates
digestive enzymes and reduces bloating. ACV also helps with IBS by reducing bloating
and excess gas issues. Links to both these videos can be found in the description box.
For breakfast, have 2 eggs with a cup of Ginger Tea.
Feel free to have eggs in ay form like, hard-boiled, poached, omelette etc.
Eggs are a powerful, low-carb, protein-packed nutritious food with good fats.
Ginger relieves gastrointestinal irritation,
stimulates saliva and bile production, and suppresses gastric contractions.
Mid-morning, have a portion of Carrot Salad with 10 Walnut Halves.
Carrot salad is made using carrots and coconut oil. The link to this recipe can
be found in the description box. Carrots are considered safe for IBS and coconut
oil is a good source of healthy fat and can help relieve constipation.
Walnuts are a rich source of plant-based omega 3’s which can help protect your body against
heart diseases and strokes. The safe low FODMAP serving size is 10 walnut halves
so do not eat more than that in a day.
For lunch, have a portion of Chia Pudding with any plant-based nut milk and not dairy.
Chia is an amazing food for IBS. They are a good source of soluble fiber,
protein, calcium, omega 3 fatty acids, etc. It helps with both diarrhea and
constipation. A link to chia pudding can also be found in the description box.
In the evening, have a bowl of fruits, for example, a mix of papaya, oranges, pineapple, etc.
And for dinner, have a portion of Chicken
with Bell Pepper Stir Fry along with Brown Rice and Ginger Tea.
To make this recipe, take a pan and turn on the heat. Next, add 1-2 tbsps of olive oil.
Now add some finely sliced ginger. When ginger starts getting light brown,
add sliced pieces of 1 chicken breast. When chicken pieces turn white and are almost
cooked, add salt as per taste and mix well. Next, add slices of red bell peppers.
I am using red peppers instead of green peppers as the skin of red pepper
is easily digestible compared to a green one. Other options are Green Beans, Sweet Potato,
or Squash. Stir fry on
high heat for a minute or two or until cooked. And now you can see our Chicken Stir Fry is ready.
Have it with a portion of Brown Rice and a cup of warm Ginger Tea.
So this is how your IBS diet should be. Right food habits and a healthy
diet can do wonders for your body and help with weight loss. This diet is very simple
and easy on the stomach. Even Non-IBS can follow this diet to lose weight fast.
So do try this diet for a week or 2 and share your results.
You can also follow me on Insta and FB and I will see you soon with a new video,
till then, remember, The mind is everything. What you think you become! Bye