The word superfood is being used over and over again in heath and nutrition articles, giving us long lists of super healthy foods which we must must be eating more of. But what even are they? It doesn’t take much research to realise there is no definitive list of superfoods, and that they are quite simply just foods which are high in antioxidants and other really good vitamins and nutrients. While superfood smoothies have become massively popular, I personally find that I struggle to digest the core ingredient of most smoothies: bananas. And as avocados become the millennial must-have, this source of healthy fat just doesn’t work for me. So here is a lift of superfoods we unfortunately have to say no to. But we will not stand defeated, as there are other places to find their superfoody goodness.
Apples: apples are high in Vitamin C , but so are many other fruits remember! Try oranges, for example.
Avocado: those healthy fats can also be found in foods such as olives, vegetable oils and nuts (almonds are great and low FODMAP).
Bananas: some people can handle it, but if like me and you get bloated from even half a banana, get your fix of potassium from fish and potatoes.
Garlic: an absolute killer for IBS sufferers, found in nearly all pre-made foods and sauces. Garlic has been given the golden tick by nutritionists due to its high levels of the immunity-boosting compound allicin. To replace the great health and also taste benefits, try cooking with chives instead.
Onions: onions are high in phytonutrients, but it turns out all other plant based foods are too, simply by their phyto-(meaning relating to plants)-nature.
Oats: some IBS sufferers can handle oats, but I find that the high levels of fibre doesn’t agree with me. High in beta-glucans, you can also source this from other cereals (except fibre levels and gluten may again be an issue), or also yeast and seaweed.
Beetroot: high in iron and folate, the iron can be found alternatively in meats, seafood, and leafy vegetables. Luckily, dark leafy greens are also high in folate.
Cauliflower: although it feels as if it should be IBS friendly, seeming so closely related to broccoli, cauliflower is unfortunately a no-go. But to get your hit of glucosinolates, try other cruciferous vegetables such as broccoli, brussel sprouts and bok choy.
Asparagus: as well as being high in folate, which has already been talked about, and various vitamins which are easy to find alternative foods for, asparagus is high in chromium, a chemical metal which helps regulate blood sugar. This can also be found in broccoli and eggs.
Other superfoods, already IBS friendly by nature:
Tomatoes – walnuts – brussel sprouts – berries – bok choy – fish – spinach – pumpkin – scallops – collard greens – olives – oysters – kiwi – seeds – dark chocolate (cacao) – tea – watercress – seaweed – kale – quinoa – ginger