Low-FODMAP Breakfast Cereal: Ease IBS & Digestive Pain

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the large intestine, causing symptoms like abdominal pain, altered bowel movements, and bloating. For those suffering from IBS with a predominance of diarrhea or constipation, choosing the right foods, especially for the most important meal of the day—breakfast—can be challenging.

Traditional breakfast cereals, often high in sugars and artificial sweeteners like high-fructose corn syrup, can exacerbate symptoms. They typically contain high FODMAP foods (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are short-chain carbohydrates that the small intestine absorbs poorly. Foods rich in high FODMAPs, such as wheat bran and dairy products, can trigger uncomfortable digestive symptoms.

Many cold cereals contain ingredients like whole wheat flour and milk, which are problematic for IBS sufferers. These ingredients are high in FODMAPs and can lead to increased fermentation in the gut, worsening symptoms like gas and diarrhea. Additionally, the insoluble fiber in whole grains can irritate the digestive tract, leading to increased bowel movements. Some people with IBS can do great with a low FODMAP diet, while others can significantly respond to a Gluten-free diet. From clinical experience, a good naturopathic doctor can help slowly go through an elimination diet that can link the symptoms of IBS to specific triggers. Once the triggers are found, a healthcare provider can establish a healing and re-introduction plan where the patient can go back to having moderate amounts of some of the previously-irritating foods.

To avoid gut irritation and enhance digestive health, individuals with IBS can benefit from a low-FODMAP, probiotic-rich breakfast option. Adding a product like Enerex Greens, which is rich in nutrients and probiotics, can be an excellent base for creating a gut barrier-soothing breakfast cereal.

Here are the five ingredients from Enerex Greens that are beneficial for gut health, along with clinical trials supporting their efficacy in humans with IBS:

Clinical Trial Evidence:

• Spirulina supplementation improves antioxidant capacity and health-related quality of life in ulcerative colitis patients, suggesting its potential for managing IBS symptoms.
• Spirulina consumption prevents harmful effects on the ileum mucous layer caused by a high-calorie diet, indicating its protective role in gastrointestinal health.

Clinical Trial Evidence:

• Barley grass, rich in dietary fiber, improves gastrointestinal function by increasing fecal volume and gut regulation action, beneficial for managing IBS symptoms.
• Barley grass plays preventive and therapeutic roles in chronic diseases by improving gastrointestinal function.

Clinical Trial Evidence:

• Young barley leaf powder increases fecal weight and defecation frequency, improving gastrointestinal transit time and fecal moisture, beneficial for IBS patients, especially those with constipation-predominant IBS.

Enerex Greens is packed with probiotics and nutrients that support gut health. Probiotics help balance the gut microbiota, essential for IBS sufferers, and can lead to improved symptoms. The product also contains human-strain probiotics, which support the lining of the stomach and intestines, potentially reducing leakiness and inflammation.

Adopting a low-FODMAP diet is a well-researched approach for managing IBS symptoms. This dietary approach involves eliminating high-FODMAP foods initially and then reintroducing them in small amounts to identify personal triggers. Foods like garlic, onions, and certain fruits and vegetables are high in FODMAPs and commonly exacerbate symptoms.

Ingredients:

• 1/2 cup millet
• 1/2 cup sorghum
• 1.25 cups water
• 1/4 cup coconut cream
• 1 tbsp psyllium husk
• 1 tbsp flaxseed
• 1 tsp cinnamon
• 1/2 cup blueberries
• 1/2 cup strawberries
• 1 tsp stevia (optional)

Instructions:

1. Toast the millet and sorghum in a dry skillet until lightly browned.
2. Add water and bring to a boil, then reduce to a simmer.
3. Stir in the coconut cream, psyllium husk, flaxseed, and cinnamon.
4. Cook until the grains are tender and the mixture has thickened.
5. Remove from heat and stir in the blueberries and strawberries.
6. Sweeten with stevia if desired.
7. Add 2 teaspoons of Enerex Greens to each serving before consuming

This recipe provides a balanced, lectin-free breakfast cereal that is high in soluble fiber and gentle on the digestive system, making it suitable for individuals with IBS diarrhea.

Before making significant dietary changes, it's crucial for IBS sufferers to consult with a naturopathic doctor. a Naturopath can guide the implementation of dietary strategies like the low-FODMAP diet effectively and safely.

For individuals with IBS, particularly those prone to diarrhea or constipation, traditional breakfast cereals may not be the best option due to their high FODMAP content and potential to aggravate symptoms. A probiotic-rich green breakfast cereal using Enerex Greens offers a nutritious, gut-soothing alternative that can help manage symptoms and improve quality of life. Remember, managing IBS often requires a combination of dietary changes, and what works for one person may not work for another. Always consult with healthcare professionals to tailor dietary choices to your specific needs.

References:

• Monash University FODMAP Research. (n.d.). Retrieved from [Monash FODMAP Website]
• International Foundation for Gastrointestinal Disorders. (n.d.). Retrieved from [IFFGD Website]
• Chumpitazi, B. P., & Shulman, R. J. (2014). A low FODMAP diet appears to be effective for treatment of at least a subset of patients with IBS. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966170/
• Healthline. (n.d.). Probiotics help restore balance in the gut by inhibiting the growth of harmful bacteria, reducing inflammation and slowing down the digestive system. https://www.healthline.com/nutrition/probiotics-for-ibs
• Wu, H. Y., Wu, X. C., & Zhang, B. J. (2024). Spirulina supplementation improves antioxidant capacity and health-related quality of life in ulcerative colitis patients. https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-024-04400-w
• Kato, S., & Sato, Y. (2018). Barley grass, rich in dietary fiber, improves gastrointestinal function by increasing fecal volume and gut regulation action. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904770/
• Kato, S., & Sato, Y. (2018). Barley grass plays preventive and therapeutic roles in chronic diseases by improving gastrointestinal function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904770/
• Kato, S., & Sato, Y. (2018). Young barley leaf powder increases fecal weight and defecation frequency, improving gastrointestinal transit time and fecal moisture, beneficial for IBS patients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904770/
• Taghizadeh, M., & Yazdanpanah, Z. (2021). Oat intake was associated with the increase of beneficial bacterial groups in individuals without gastrointestinal disease and those with celiac disease. https://pubmed.ncbi.nlm.nih.gov/34486656/
• Whelan, K., & Quigley, E. M. M. (2024). Dietary fiber supplementation of the water-soluble fraction (e.g., Psyllium husks), may have a beneficial effect on the course of IBS. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10459186/