Plain, low-fat yogurt is a better option since it doesn't contain too much sugar or fat. There are also other ways to get probiotics, including non-dairy cultured yogurt, kefir, supplements, and fortified foods.
Even though dairy products are the major culprits of discomfort for some IBS sufferers, yogurt proves to be an exception. The live cultures in the yogurt break down the lactose, so it's less likely to cause gassy symptoms.
In the new Chobani® FiT™ range the lactase enzyme has been added, this enzyme digests the high FODMAP sugar lactose making it FODMAP friendly and easy on the gut for IBS sufferers among us. Additionally, Chobani® FiT™ has no added inulin, a common high FODMAP ingredient in low lactose yogurts.
If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains live probiotics—bacteria that offer many health benefits, including for gut health.
One example is Lactose-Free Probiotic Yogurt Kefir by Table of Plenty. It is certified by Monash as suitable for a low FODMAP diet. In addition, Plain, Vanilla, Blueberry, and Strawberry Yogurts by Green Valley Creamery have The FODMAP Friendly Certification, a registered trademark.
Chobani Yogurt
Chobani is naturally lower in lactose compared to many other dairy yogurts due to the straining and fermentation processes and the addition of an enzyme (lactase) to some products. This helps to digest any of the leftover high FODMAP sugar lactose, making it FODMAP friendly and easy on the tummy.
(1-4) Although lactose tolerance varies, in our clinical experience we have found traditional strained Greek yogurt to be well tolerated by those on a fodmap diet.
A 2008 study showed that 64% (9 out of the 14 patients) who participated in the study showed a reversal of early rise in breath hydrogen after lactulose (ERBHAL) after 6 weeks of taking 1 x 65 mL dose of Yakult® daily. The study also showed improved IBS symptoms for those patients whose ERBHAL times slowed down.
Kefir contains more probiotics than any yogurt. With up to 61 different strains of microbes, it can be an excellent source of probiotics.
Porridge
Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK . A person could add fiber to their diet gradually to avoid triggering gas.
Certain grains: Gluten-free oatmeal and brown rice are usually well-received by people with IBS and provide soluble fiber, which helps regulate bowel movements.
Chocolate (specifically dark) contains powerful antioxidants that may help lower blood pressure and improve circulation. Unfortunately, it is also known to trigger IBS symptoms (and migraines) in some people.
Eggs. Eggs digest easily and are a safe choice for someone with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch or dinner, and make a great option when eating out in a restaurant.
According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
Best Probiotic Yogurt in Australia
Danone Activia is an excellent choice for those with easily upset stomachs and includes the most probiotics out of all the yoghurts I've analysed. Vaalia is another fantastic option, containing three different probiotics in every 150g serving.
While both Yakult and yogurt are fermented dairy products, Yakult is considered to be far much better than yogurt. The main reason is that Yakult contains a different probiotic strain than yogurt, which is acid-resistant and thus alive once it reaches the intestines, where it can confer its health benefits.
Chobani® Probiotic yogurt contains billions of probiotics and a unique combination of scientifically confirmed probiotic strains, including LGG®, made with digestive health and immune systems in mind.
Yes, IBS sufferers should take probiotics in most cases. The exception is if they also suffer from SIBO, a common IBS trigger. Probiotics can worsen bacterial overgrowth in SIBO patients. Otherwise, probiotics are a beneficial option for IBS sufferers.
A 2020 review of 59 studies suggests that probiotics may be a safe and effective treatment for IBS patients. Different reviews have found that both multi- and single-strain probiotics may be effective at improving some symptoms of IBS.
For example, a review in Nutrients notes that people with irritable bowel syndrome (IBS) may notice the most benefit when taking probiotics for 8 weeks or more.
Common Low FODMAP Bread Varieties
Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.