by Kate Scarlata, MPH, RDN, and Megan Riehl, PsyD

Partnering with a GI dietitian to develop a personalized nutrition plan can help restore any microbiome imbalances while identifying and eliminating potential dietary triggers, such as A1 beta-casein—one of the primary proteins found in cow’s milk (making up about thirty percent of the protein content).

Beta-casein in cow’s milk can have two forms: A1 and A2.

While some cows (eg, Jersey and Guernsey) produce solely A2 beta-casein, commercial milk production tends to pool all milks together; therefore, most commercial milk products contain both forms.

GI Discomfort: A2 Vs A1 Beta-Casein

Studies have shown that, for people with GI discomfort and lactose intolerance, switching to a milk product with only A2 beta-casein resulted in a reduction of digestive complaints compared to consuming A1 beta-casein. Interestingly, sheep and goats produce only A2 beta-casein, which may explain why some individuals tolerate those forms of milk better.

Additionally, certain foods composed of small-chain sugars and fibers—collectively known as FODMAP carbohydrates—are major offenders in triggering digestive distress in IBS. “FODMAP” is an acronym for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” (Say that five times!)

In IBS, FODMAP intolerance is common. In fact, about fifty to eighty percent of those with the condition will experience symptom relief with a low-FODMAP diet. Some examples of FODMAP sources include wheat, onion, garlic, barley, rye, milk, apples, asparagus, plums, xylitol, and sorbitol.

Keep in mind that FODMAP foods are not inherently unhealthy or bad. In fact, many are highly nutritious and nourishing. That’s why working with a GI dietitian to create a tailored meal plan and customize recipes is helpful. Take ripe bananas, for instance—if they trigger symptoms due to their higher FODMAP content, you can opt for a delicious and nutritious low-FODMAP alternative using unripe bananas.

(Check out the Gut-Loving Banana Pancake recipe here. It’s FODMAP-friendly, packed with nutrients, easy to prepare, and sure to be a hit with the whole family).

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Well Being Journal adapted the above excerpt from Mind Your Gut by Kate Scarlata, MPH, RDN, and Megan Riehl, PsyD. Copyright 2024 by Kate Scarlata and Megan E Riehl, and reprinted with permission.