Low-FODMAP Foods that Fight Cholesterol
Many foods that help reduce cholesterol are ruled out on a low FODMAP diet. Are there any low-FODMAP foods that fight cholesterol?
Monica Reinagel, MS, LD/N, CNS
Q. “Most of the foods that are recommended for lowering cholesterol are high in fiber, which is difficult for those with Irritable Bowel Syndrome (IBS) to tolerate. Are there any foods that are appopriate for IBS sufferers but also effective for lowering cholesterol?”
Answer. Sometimes, foods that are recommended for one condition are on the “Avoid” list for another condition – and that can make diet planning difficult for those dealing with more than one issue! Fortunately, there are many foods that help reduce cholesterol which are also safe for IBS sufferers.
As I discussed in a recent podcast, there’s a very effective new approach for IBS called the low-FODMAP diet. On this diet, you avoid foods that are high in specific kinds of fiber and carbohydrates, including most legumes and certain fruits, grains, and dairy products. And you’re right: legumes and whole grains are often recommended for their ability to lower cholesterol. But there are cholesterol-lowering foods that are low in FODMAPs, including:
- Oats and oat bran
- Avocado
- Nuts (almonds, walnuts, pecans)
Note: Pistachios are high in FODMAPS - Tofu
- Flax seed
As I discussed in a recent article, eating more of these foods can actually reduce cholesterol more effectively than reducing your intake of saturated fat! And finally, another way to improve your cholesterol profile is to focus on increasing your HDL (or “good”) cholesterol. I have some tips for that in this article, including some that are compatible with the low-FODMAP lifestyle.
About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.