Milly Gaines
The low FODMAP diet is a therapeutic intervention to help those suffering from irritable bowel syndrome (IBS) and other digestive issues. It involves reducing the consumption of specific carbohydrates (FODMAPs) that can trigger digestive symptoms. While following this diet, it is important to ensure adequate intake of certain nutrients, including zinc. Zinc is essential for growth, development, and immune health, and it can be obtained from legumes, nuts, and seeds. However, during the first stage of the low FODMAP diet, these food sources are often eliminated, making it challenging to obtain sufficient zinc through diet alone. Therefore, individuals on a low FODMAP diet may need to consider alternative sources of zinc or dietary supplements to meet their nutritional requirements.
| Characteristics | Values |
|---|---|
| Zinc's role in the body | Supports normal growth and development, strengthens the immune system, heals wounds, and helps the body use carbohydrates, protein, and fat |
| Zinc-rich foods | Legumes, nuts, seeds, canned lentils, chickpeas, firm tofu, whole grains (quinoa, brown rice, oats, millet, buckwheat, and teff), oysters, beef, eggs, zinc-fortified breakfast cereals, blackberries |
| Zinc and FODMAP diet | Zinc is a vitamin and mineral that is low FODMAP, but be cautious of multi-vitamins with added high FODMAP ingredients like apple or pear juices, fructose, chicory root, inulin, or sugar alcohols |
| FODMAP diet | A diet that reduces specific carbohydrates (FODMAPs) to manage symptoms of irritable bowel syndrome (IBS) and other digestive issues; it has three stages: elimination, re-introduction, and personalisation |
| FODMAP diet risks | May lead to reduced intake of fiber, calcium, iron, zinc, folate, B and D vitamins, and natural antioxidants |
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What You'll Learn
Zinc is essential for growth, development, and immune health
Zinc can be found in legumes, nuts, seeds, canned lentils, chickpeas, firm tofu, and whole grains such as quinoa, brown rice, oats, millet, buckwheat, and teff. However, many of these foods are eliminated during the first stage of a low-FODMAP diet, making it harder to obtain sufficient zinc through diet alone.
Low-FODMAP diets aim to reduce the consumption of specific carbohydrates that can trigger digestive symptoms, particularly in individuals with irritable bowel syndrome (IBS) or other digestive issues. The diet was created by Monash University as a therapeutic intervention for IBS, and it involves three stages: elimination, re-introduction, and personalisation.
During the elimination stage, high-FODMAP foods are restricted for a period of 2-6 weeks. This is followed by the re-introduction stage, where FODMAPs are gradually reintroduced to identify specific sensitivities. Finally, the personalisation stage involves creating a tailored diet plan that includes a mix of low and high-FODMAP foods that do not cause symptoms.
Due to the elimination of certain foods, individuals on a low-FODMAP diet may be at risk of reduced intake of several nutrients, including zinc. It is important to work with a qualified dietitian specialising in gut health to ensure that nutritional requirements are met while managing symptoms.
To ensure adequate zinc intake while on a low-FODMAP diet, individuals can include low-FODMAP foods rich in zinc, such as canned lentils, chickpeas, firm tofu, nuts, seeds, and certain whole grains. Oysters, beef, eggs, and zinc-fortified breakfast cereals are also mentioned as low-FODMAP food sources of zinc. Additionally, vitamin D supplementation may be beneficial for immune health during seasons with limited sunlight.
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Zinc-rich foods to eat on a FODMAP diet
The low FODMAP diet was created by Monash University as a therapeutic intervention to help those suffering from irritable bowel syndrome (IBS). It involves reducing the consumption of specific carbohydrates (FODMAPs) that can trigger digestive symptoms.
Zinc is essential for growth, development, and immune health. It supports normal growth and development at all ages, helps strengthen the immune system, heals wounds, and helps the body use carbohydrates, protein, and fat.
On a low FODMAP diet, it can be challenging to obtain adequate zinc through diet alone, especially during the Elimination Phase, as many zinc-rich foods like legumes, nuts, and seeds are eliminated. However, it is still possible to include zinc-rich foods in your diet while adhering to the low FODMAP guidelines. Here are some suggestions:
- Canned lentils and chickpeas: These are excellent sources of zinc and are considered low FODMAP.
- Firm tofu: Tofu is a good option for vegetarians and vegans, as it is a complete protein and a good source of zinc.
- Nuts and seeds: While some nuts and seeds may be high in FODMAPs, others are low, such as almonds and hazelnuts, and pumpkin seeds.
- Whole grains: Quinoa, brown rice, oats, millet, buckwheat, and teff are good sources of zinc and are generally well-tolerated on a low FODMAP diet.
- Meats: If you are not following a vegetarian or vegan diet, meats such as beef, lamb, and poultry are good sources of zinc and are low FODMAP.
It is important to note that individual tolerance to FODMAPs may vary, so it is always recommended to work with a FODMAP-trained dietitian to tailor the diet to your specific needs and ensure adequate nutrient intake.
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Zinc-rich foods to avoid on a FODMAP diet
Zinc is an essential mineral that supports normal growth and development, helps strengthen the immune system, and plays a role in digestion, metabolism, and nerve health. While vitamins and minerals are generally low FODMAP, certain supplements and multivitamins may contain common high-FODMAP ingredients, such as apple or pear juices, fructose, chicory root, inulin, or sugar alcohols.
Meat and Seafood
Meats, especially red and processed meats, are excellent sources of zinc. Shellfish, such as oysters, crab, lobster, and shrimp, contain high levels of zinc. For example, six medium oysters provide 33 mg of zinc, contributing 300% of the daily value (DV) for males and 413% for females. Other seafood like shrimp, mussels, and Alaska king crab are also good sources, providing nearly 15% of the DV for males and around 20% for females per 100-gram serving.
Red meats, including beef and pork, are also rich in zinc. A 3-ounce serving of beef chuck roast contains 8.44 milligrams of zinc. Pork chops, in particular, offer a good combination of zinc and iron, with 2 milligrams of zinc per 4-ounce serving.
Legumes
Legumes, such as beans, peanuts, and lentils, are good plant-based sources of zinc. However, they are often eliminated during the first stage of a low FODMAP diet, making it challenging to obtain sufficient zinc from dietary sources alone.
Nuts and Seeds
Nuts and seeds are nutrient-dense foods that provide a significant amount of zinc. Examples include pumpkin seeds, hemp seeds, pine nuts, cashews, almonds, peanuts, and sesame seeds. For instance, 3 tablespoons (30 grams) of hemp seeds provide 27% of the DV for males and 37% for females.
Whole Grains
Whole grains, including fortified breakfast cereals, contain zinc. However, they are also a source of FODMAPs, and their inclusion in a low FODMAP diet should be carefully considered and tailored to individual needs and tolerances.
It is important to note that the FODMAP diet is a restrictive diet and should be supervised by a qualified dietitian specialising in gut health. While this answer provides information on zinc-rich foods typically avoided on a FODMAP diet, individual needs may vary, and a dietitian can help tailor the diet to your specific requirements.
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Risks of a zinc deficiency on a FODMAP diet
The low FODMAP diet is a therapeutic intervention to help those suffering from irritable bowel syndrome (IBS) and other digestive issues. It involves reducing the consumption of specific carbohydrates (FODMAPs) that can trigger digestive symptoms. FODMAPs include fruits, vegetables, legumes, grains, and dairy products.
Zinc is essential for growth, development, and immune health. Foods rich in zinc include legumes, nuts, and seeds. During the Elimination Phase of the low FODMAP diet, many of these foods are eliminated, making it harder to get enough zinc through the diet.
The risks of zinc deficiency include:
- Weakened immune system: Zinc helps to strengthen the immune system and support overall immune health. A deficiency can lead to an increased risk of infections and illnesses.
- Impaired growth and development: Zinc is crucial for normal growth and development at all ages. A deficiency can impact physical growth, especially in children and adolescents.
- Delayed wound healing: Zinc plays an important role in wound healing and tissue repair. A deficiency can lead to slower wound healing and increased risk of infection at the wound site.
- Digestive issues: While the low FODMAP diet aims to improve digestive symptoms, a zinc deficiency can actually contribute to digestive issues, including diarrhea, bloating, and abdominal discomfort.
- Nutritional deficiencies: A well-balanced diet is important to ensure adequate intake of all essential nutrients. A zinc deficiency may indicate overall nutritional deficiencies, which can have a range of health impacts.
It is important to work with a qualified dietitian, especially one specializing in gut health and plant-based diets, to ensure that you are meeting your nutritional requirements while following a low FODMAP diet.
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Zinc supplements on a FODMAP diet
The low-FODMAP diet is a therapeutic intervention to help those suffering from irritable bowel syndrome (IBS) and other digestive issues. It involves reducing the consumption of specific carbohydrates (FODMAPs) that can trigger digestive symptoms. FODMAP stands for "Fermentable Oligo-, Di- and Mono-saccharides and Polyols", which are short-chain carbohydrates that are poorly absorbed in the small intestine.
Zinc is an essential mineral for growth, development, and immune health. It is typically found in legumes, nuts, and seeds, which are eliminated during the first stage of a low FODMAP diet. As a result, it can be challenging to obtain sufficient zinc through diet alone while following this eating plan.
However, there are low FODMAP food sources of zinc, including oysters, beef, eggs, zinc-fortified breakfast cereals, and blackberries. Additionally, canned lentils and chickpeas, firm tofu, nuts, seeds, and whole grains such as quinoa, brown rice, oats, millet, buckwheat, and teff are also good sources of zinc and are suitable for those on a vegan low-FODMAP diet.
While supplements are generally not necessary, as most people can meet their zinc requirements through a balanced diet, those on a low-FODMAP diet may benefit from a zinc supplement to ensure adequate intake. It is important to consult a FODMAP-trained dietitian to understand your unique dietary needs and ensure you are getting enough zinc while adhering to the low-FODMAP diet guidelines.
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Frequently asked questions
FODMAP stands for "Fermentable Oligo-, Di- and Mono-saccharides And Polyols". It is a group of highly fermentable but poorly absorbed short-chain carbohydrates and polyols. The diet involves reducing the consumption of specific carbohydrates (FODMAPs) that can trigger digestive symptoms.
Yes, zinc is essential for growth, development, and immune health. However, during the Elimination Phase of the low FODMAP diet, it is important to ensure adequate zinc intake as many zinc-rich foods like legumes, nuts, and seeds are eliminated. Zinc-rich foods that are low in FODMAPs include canned lentils, chickpeas, firm tofu, nuts, seeds, and whole grains such as quinoa, brown rice, oats, and millet.
Low FODMAP food sources of zinc include oysters, beef, eggs, zinc-fortified breakfast cereals, and blackberries.
Yes, the low FODMAP diet restricts a number of foods, which can make it challenging to meet all your nutritional needs. In addition to zinc, you may be at risk of reduced intake of fiber, calcium, iron, folate, and B and D vitamins. It is recommended to work with a FODMAP-trained dietitian to ensure your unique dietary needs are met.
