• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Amber's Natural Nutrition
  • Home
  • Healing SIBO
  • Healing Foods
  • Genetics
  • Insulin Resistance
  • Recipes

Why You Need to Eat Vegetables on a Low Fodmap Diet for Fatty Liver

May 24, 2020 by Amber

Including liver cleansing low fodmap vegetables in the diet is essential for anyone on a low fodmap diet for fatty liver and SIBO.

​The low fodmap SIBO diet can feel quite restricting and is often high in fat and animal protein which can also be problematic for those with low stomach acid, fatty liver or a sluggish gallbladder.

For this reason, I love to focus on incorporating low fodmap vegetables into the diet for IBS and fatty liver.

The following list of low fodmap vegetables is excellent for supporting the body with nutrient-dense, low calorie, and liver cleansing vegetables which can be lacking when following the low fodmap diet or SIBO diet. Vegetables are excellent foods to include when doing a low fodmap cleanse or diet. 

Many people following the low fodmap diet or SIBO diet often have a high-fat diet since fats are not fermentable the way vegetables can be.

But if a sluggish gallbladder and poor bile flow are one of the underlying causes of your SIBO symptoms, a high-fat diet is not exactly beneficial either.

Fats will place an extra burden on the gallbladder and liver, which need liver cleansing vegetables to function optimally. The increased intake of pro-inflammatory saturated fats can also be problematic if inflammation is present alongside SIBO.

Eating low fodmap vegetables is highly beneficial for anyone suffering from SIBO or IBS symptoms associated with a sluggish gallbladder. When following a fodmap diet for fatty liver it is crucial to include lots of low fodmap vegetables and fruits. 

This liver cleansing low fodmap vegetable list will help provide the liver and body with antioxidants, vitamins, minerals, and healthy carbohydrates without causing the excessive bloating and IBS symptoms associated with high fodmap vegetables such as onion, garlic, and asparagus.

Low FODMAP Vegetable List to Include on a FODMAP Diet for Fatty Liver

  • Alfalfa sprouts
  • Bok choy
  • Red bell pepper and green bell peppers
  • Carrot
  • Chives
  • Cucumber
  • Eggplant
  • Kale
  • Silverbeet
  • Rocket
  • Romaine Lettuce
  • Baby spinach and English spinach
  • Spring onion (green tops)
  • Tomatoes
  • Broccoli
  • Canned or pickled beetroot (or two slices of beet)
  • Radish
  • Green Beans
  • Bean sprouts
  • Red cabbage and regular cabbage
  • Oyster mushrooms
  • Celery (medium fodmap)
  • Rhubarb
  • Okra

You can also enjoy fresh parsley, fresh cilantro, turmeric, and ginger as herbs to spice up the low fodmap diet.

High FODMAP Vegetables

  • Whole artichoke
  • Asparagus
  • Garlic
  • Onion
  • Cauliflower
  • Mushrooms (button, white, shitake)

High fodmap vegetables will often trigger digestive symptoms such as bloating and IBS, but they are also prebiotics for healthy gut bacteria.

While following the low FODMAP diet for a short time is beneficial for someone with IBS or SIBO, the low fodmap diet can harm the gut microbiome in the long term.

A strict low FODMAP diet has been associated with reducing the abundance of beneficial bifidobacteria species and butyrate-producing bacteria.

An increase in mucus degrading bacteria has also been noted among people following a strict low fodmap diet (which should only be done for 2-6 weeks).

While the FODMAP diet has a purpose when dealing with IBS and SIBO, it is not a diet that should be strictly adhered to for the long term due to disruption in the microbiome.

Identifying trigger foods and reducing or eliminating high fodmap triggers foods to be beneficial and more sustainable for the long term. The ultimate goal when dealing with SIBO is to reduce the excessive amount of bacteria in the small intestine so people can tolerate fiber and fodmap foods.

Once SIBO had been reduced, slowly reintroducing and bringing back the fiber and high fodmap foods in small amounts are beneficial for a diverse, healthy microbiome. Supporting the body with lots of low fodmap fruits and vegetables is especially important for anyone on the fodmap diet for fatty liver as a high fat low fodmap diet will still burden the liver.

So, I will leave you with two questions.

Which high FODMAP foods do you notice are trigger foods? 1, 2, or all of them?

And which low fodmap vegetables do you love eating?

Need some low FODMAP recipes?

Sign up for my gut health guide and gain access to my FREE resource library with recipe E-books for SIBO and IBS.

If you are struggling with SIBO, Dr. Nirala Jacobi from the SIBO Doctor has a very informative patient SIBO success course to beat SIBO for good. This course covers

  • additional underlying causes of SIBO
  • testing for SIBO
  • Symptoms of SIBO
  • types of SIBO
  • biphasic SIBO diet
  • antimicrobials for SIBO

And much more!

Dr. Nirala Jacobi has been my go-to resource for information on SIBO. There is so much to know about SIBO, and the SIBO success plan covers all the essentials that you need to know about SIBO so you can beat SIBO for good

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390324/

The FODMAP app

Share this post
Share on Facebook
Facebook
Pin on Pinterest
Pinterest
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin

Filed Under: Healing Foods, Healing SIBO

Previous Post: « Berry Beet Smoothie – The Best Beetroot Smoothie for Weight Loss
Next Post: Vegetarian Stuffed Bell Peppers »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hey! I’m Amber, a nutritional therapy consultant helping people to improve digestion, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten-free.

Learn more

  • Facebook
  • Instagram
  • Pinterest

Grab My Gut Health Guide

Popular posts

Bile and SIBO: The Underlying Root Cause of SIBO

How to Detox a Fatty Liver for Weight Loss

The Best Liver Cleansing Foods to Detox Your Liver Naturally

How to Reverse Insulin Resistance Naturally for Easy Weight Loss

The Connection Between a Choline Deficiency Fatty Liver and PEMT Gene Mutation

DISCLAIMER
This site utilizes cookies and contains affiliate links.

The information provided on Amber’s Natural Nutrition is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Amber’s Natural Nutrition is not liable for how the information is used and cannot be held responsible or guarantee any results. You alone are solely and personally responsible for the results, and your success depends primarily on your own effort, motivation, commitment, and follow-through. Amber’s Natural Nutrition is simply serving as a coach, mentor, and guide to help you reach your own health and wellness goals through simple holistic remedies and healthy lifestyle changes.

Footer

  • Home
  • Blog
  • About
  • Consulting
  • Contact
  • Privacy Policy
  • Services
  • Breakfast Recipes
  • Healthy Snacks
  • Salads and Dressings
  • Healthy Soups
  • Smoothies
  • Low FODMAP Recipes
  • Healthy Treats
  • Beverages
  • Dinner Recipes

Healthy Recipes

activated charcoal smoothie

Activated Charcoal Smoothie to Heal the Gut

apple cider vinegar dressing

Creamy Apple Cider Vinegar Dressing with Dijon & Honey

low fodmap pesto

Low Fodmap Pesto for IBS – Easy and Garlic Free

Follow

  • Facebook
  • Instagram
  • Pinterest

Copyright © 2022 Amber's Natural Nutrition