Why Food Portions Matter In IBS
“Control your food portions,” it’s a familiar phrase and for many, portion control is great for weight loss or managing chronic conditions like diabetes, but how does it play into irritable bowel syndrome (IBS)?
Using food is one of the main methods to manage IBS symptoms. This is because FODMAPs, AKA a group of carbohydrates found in a variety of foods, can be a significant trigger source in IBS. However, sometimes it isn’t so much what you’re eating but how much you’re eating.
Why Food Portions Matter
It might be easiest to think of every food as having its own place on a FODMAP spectrum. Some foods rank low in terms of FODMAP content and some high. When your dietitian says they want you to stick to a low FODMAP diet temporarily, you would look for foods low on the spectrum. However, some foods, often found in the middle of the spectrum, are more complicated. Meaning they can move higher on the spectrum when you increase the portion size during a meal ultimately triggering your IBS symptoms.
Tools for Managing Food Portions
1. Monash UNIVERSITY fODMAP app
This app comes in handy for monitoring food portions and seeing where a particular food falls on the spectrum we just talked about. The app uses a traffic light system to help quickly guide you. Green is low FODMAP, yellow is moderate FODMAP, and red means high FODMAP content.
When you search for a specific food such as a peanut, you’ll see it’s listed as a green food. You will notice after you click the food there isn’t anything else to it, everything is green and you're good to go. Monash University has stated you can have these foods in abundance without worry.
If you look up cashews, it gives a red “light”. Once you click it open, the app shows it's still red and a high FODMAP food at different portion sizes.
Now let’s look at almonds, this food falls in the middle ground of the spectrum. This is because once clicked, you'll notice in a portion of 10 nuts it’s listed as a green low FODMAP food, but as you scroll down once the portion size increases to 20 nuts it is now listed as a red food or high in FODMAPs. Therefore, that particular portion size should be avoided when you're following a low FODMAP diet.
This is why the app is such a quick and helpful guide to staying on track.
2. Hand portion sizes.
Sometimes when you're out at a restaurant or at someone’s house you might not be able to accurately tell how much you're taking or being given. You might take a look at the app and see you could safely have ½ cup of x food. Taking a look at your hand and using it as a guide for portion sizes is a simple but effective way to estimate the ½ cup you need to stick to without taking out the measuring cup. Take a look at this quick guide for references!
Photo by Mad Fresh Kitchen
3. Talk with a dietitian.
Working with a health professional such as a dietitian ensures you have great qualified guidance and support. IBS varies from person to person and a dietitian is one of the best resources to help you on that individualized journey. While at times it may be frustrating that it is so individualized, it can also be a great thing because that dietitian can help you safely navigate your IBS and find foods and portion sizes that suit you and your particular FODMAP triggers.