Soothing IBS Symptoms With a Low FODMAP Juice Cleanse Detox

Trying a Low FODMAP Juice Cleanse to Improve IBS Symptoms

For those living with irritable bowel syndrome (IBS), what you eat and drink can play a major role in managing your symptoms. Some find that a low FODMAP diet helps control issues like gas, bloating, diarrhea and constipation. And going one step further into a low FODMAP juice cleanse may provide even more intensive gut relief.

Understanding the Low FODMAP Diet

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are certain carbs and fibers that can be hard to break down and absorb for those with IBS or other digestive sensitivities.

A low FODMAP diet limits high FODMAP foods. With less gas-producing carbs reaching the gut, there is less intestinal distress. Common high FODMAP foods restricted on the diet include:

• Fructose (fruits, honey, agave nectar)
• Lactose (dairy)
• Fructans (wheat, garlic, onions)
• Galacto-oligosaccharides (beans, lentils, soy)
• Polyols (sweeteners, stone fruits)

The Low FODMAP Juicing Theory

A juice cleanse takes the low FODMAP diet a step further. By only drinking juices made from veggies and fruits low in FODMAPs, the goal is to give your GI system an even deeper level of relief.

Juices provide nutrients from produce without excess fiber. Since fiber is a common gut irritant, juice may flow through your system more easily. The liquid form also requires less digestion compared to eating whole produce.

This helps calm IBS flare symptoms, reduce gut inflammation, and allow the intestines to heal. Giving your overactive digestive system a break lets it reset and function better when you transition back to regular low FODMAP foods.

Best Low FODMAP Juice Cleanse Ingredients

Making your own juices is best to control ingredients. Using a centrifuge juicer provides higher yields and retention of nutrients compared to blenders or presses.

Some great low FODMAP ingredients for juicing include:

• Carrots - Rich in antioxidants, vitamin A, potassium
• Celery - Contains antioxidants and mineral salts
• Cucumber - High water content plus anti-inflammatory benefits
• Spinach - Packed with vitamins, minerals, phytonutrients
• Romaine lettuce - Loaded with vitamins K, A, and C
• Swiss chard - Supplies electrolytes like potassium and magnesium
• Ginger - Soothes nausea and reduces inflammation
• Lemons & limes - Boost immune function with vitamin C
• Fresh herbs - Flavorful antioxidants
• Chia & flax seeds - Omega fatty acids and fiber

Foods to Avoid Juicing on Low FODMAP Cleanse

To keep juices alignment with the low FODMAP diet, steer clear of these higher FODMAP ingredients:

• Apples, pears, watermelon, cherries (high in polyols)
• Asparagus, artichokes, garlic, onions (contain fructans)
• Cashews (high in GOS)
• Soy, peas (contain galactans)
• Agave, honey (high in fructose)

Detox Symptoms When Starting a Juice Cleanse

It’s common when making big dietary shifts like beginning a juice detox to experience some adverse effects. Potential symptoms include:

• Headaches
• Fatigue & weakness
• Nausea
• Frequent urination
• Mood swings
• Sugar cravings
• Changes in bowel habits

These effects are mostly temporary as your body adapts. Staying well hydrated can minimize problems. Gentle exercise, meditation and massage may also help you through.

Low FODMAP Juice Cleanse Duration Tips

There’s no set duration for how long to continue a juice cleanse. Some only do 24 hours while more aggressive detoxes may last a week or longer. Start slowly especially if new to juicing.

If hunger, fatigue or cravings get difficult, have a small low FODMAP snack like rice cakes or nuts. After 3 days, gradually work back in some easy to digest solid meals like salmon and cooked veggies.

Listen to your body and pull back if feeling unwell. Repeating a 2 to 5 day low FODMAP juice detox a few times a year may yield lasting IBS relief though.

Low FODMAP Juice Recipes to Soothe the Gut

Get started with these tasty starter juice combos that align to the low FODMAP diet:

1. Cucumber Celery Cooler

Ingredients:

• 1 cucumber
• 4 celery stalks
• 1 lemon peeled
• Small handful of mint leaves
• 2 inch ginger root

This refreshing juice aids digestion with anti-inflammatory ginger, gut soothing mint, and electrolyte-rich celery juice. The cucumber provides hydration as most of it is water. Lemon adds immune boosting vitamin C too.

2. Leafy Green Machine

Ingredients:

• 5 large collard green leaves
• 1 zucchini squash
• 1 green apple
• 1 inch ginger
• 1 lemon peeled

This tangy green juice provides detox power with the high chlorophyll content of the collard greens. Zucchini and apple sweeten things without spiking fructose. Ginger and lemon add digestion enhancing benefits as well.

3. Purple Detoxer

Ingredients:

• 1 beetroot bulb
• 1 carrot
• 6 broccoli florets
• 1 cucumber
• 1⁄2 lemon

This unique combo of broccoli, carrots and beets provides a range of phytochemicals and antioxidants for detox and reducing inflammation. Lemon brightens up the earthy flavors while cucumber makes it highly drinkable.

Transitioning Back to Low FODMAP Solids After Juice Cleanse

Ending your gut soothing low FODMAP juice detox requires some care to prevent symptom relapse. Gradually work back in gentle solid foods over a series of days.

Day 1

Start reintroducing food with 1 to 2 servings of plain oatmeal, rice porridge or low FODMAP gluten free toast.

Days 2 & 3

Add in cooked low FODMAP veggies twice daily including carrots, bell peppers, bok choy, tomatoes or zucchini.

Days 4 & 5

Incorporate small servings of animal proteins twice per day such as chicken, turkey, fish, eggs or dairy free yogurt.

Beyond Day 5

Slowly resume regular balanced low FODMAP meals with prudent portions. Make sure to chew extremely well, eating only until satisfied 80% full. This allows your GI system to continue healing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.