Low FODMAP Diet: Practical Tips for IBS Relief
The low FODMAP diet is not very commonly known to most people. For the most part, here at FITFAMCO, we generally do not advocate for any extreme diets for any health or weight loss goals. Extensive research shows that when people take extreme measures or hop on the next fad diet bullet train, they almost always gain the weight back.
The low FODMAP diet differs from your typical carnivore, low fat or low carb diet. It is still extreme, it is still an elimination diet, however it is meant to be temporary. We go into this diet being fully aware of its purpose, consequences, and duration, and we preferably work with a highly qualified professional throughout this entire journey. This might just be the answer to your common Google search for foods to avoid with an upset stomach.
So, what is the low FODMAP diet, or rather, what even is FODMAP? Created by Sue Shepherd and her team in Melbourne, Australia, the low FODMAP diet is a temporary elimination diet aimed at reducing symptoms of IBS and other functional gastrointestinal disorders. FODMAPs are a group of food compounds, or simply put, food items that are removed from the low FODMAP diet.
Who is This Diet For?
A low FODMAP diet is meant specifically for someone who has been medically diagnosed with Irritable Bowel Syndrome (IBS). If you have not been diagnosed professionally, please do not follow this diet. A lot of these symptoms can overlap with other conditions like Irritable Bowel Disease (IBD), celiac disease, and bowel cancer. If you do have an official diagnosis of IBS, this blog can provide a comprehensive list of foods that reduce pain or provide an idea of what to eat when the stomach is upset with diarrhea, constipation, or bloating due to IBS.
IBS vs IBD
Persistent painful stomach cramps?
It could potentially be IBS. IBS is the most common gastrointestinal condition (15% of the world’s population – 1 in 7 people – is affected by IBS) and usually leads to abdominal pain, bloating, and altered bowel habits such as constipation, diarrhoea.
IBS is considered a chronic condition, the causes are not fully understood, and symptoms will fluctuate over time. There might be a period of time when your symptoms might improve or even disappear and then re-emerge with different ones. There are several ways to diagnose IBS such as blood tests, stool tests, and in more severe cases a colonoscopy may be performed to be sure. Breath tests and IgG tests are usually fairly unreliable in the diagnosis of IBS.
IBS is not to be confused with IBD. While they have some similar symptoms, IBS and IBD are not the same condition and they require very different treatments. IBS does not cause inflammation, however, IBD can cause destructive inflammation and permanent harm to the intestines. It is absolutely crucial that you get the right diagnosis to ensure the most effective treatment.
FODMAPs
Consuming foods with FODMAPs can lead to symptoms like cramping, bloating, diarrhea, and constipation. Following a low FODMAP diet may temporarily alleviate your IBS symptoms. It is essential to work with a dietitian to plan your low FODMAP diet to ensure you're receiving adequate nutrients, preventing malnutrition and unwanted weight loss.
The acronym FODMAP stands for:
Fermentable – these types of compounds are broken down (fermented) by bacteria in the large intestine.
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain like fructans.
Disaccharides – “di” means two. This is a double sugar molecule like lactose.
Monosaccharides – “mono” means single. This is a single sugar molecule like fructose.
And
Polyols – these are naturally occurring and man-made sugar alcohols like Sorbitol, Mannitol, Maltitol, Xylitol, and Isomalt.
All FODMAPs are short-chain carbohydrates that ferment in your large bowel if they’re poorly digested. This results in many common symptoms of IBS including bloating, pain, and abdominal distention. The fermentation process draws in water and produces carbon dioxide, hydrogen, and/or methane gas. The extra gas and water cause the intestinal wall to stretch and expand. This occurs in everyone’s bodies, but because people with IBS have a highly sensitive gut, ‘stretching’ the intestinal wall causes exaggerated sensations of pain and discomfort.
The above FODMAPs can be found in high quantities in a variety of foods including:
Vegetables: artichoke, garlic, onion, asparagus, cauliflower, leek, mushrooms, sugar snap peas
Fruits: mango, apples, blackberries, cherries, figs, grapefruit, nectarine, peach, pear, plum and watermelon
Grains and Cereals: wheat, pumpernickel, kamut, rye, barley, spelt, and wheat noodles.
Dairy: cream cheese, sour cream, custard, ice cream, cow’s milk, and yoghurt.
Legumes, Nuts & Seeds: cashews, pistachios, baked beans, black beans, broad beans, chickpeas, fava beans, split peas.
Added Ingredients & Sweeteners: inulin (chicory root), natural flavours, high fructose corn syrup, agave, honey.
Process
This diet follows a 3 step process:
Elimination:
Swap high-FODMAP foods for low-FODMAP alternatives.
FODMAP reintroduction phase:
Use foods high in only 1 FODMAP group to determine which FODMAPs are tolerated. This will vary from person to person.
FODMAP personalization phase:
Well-tolerated FODMAP foods are reintroduced, while poorly-tolerated ones are eliminated. The aim is to minimize restriction to the best of our ability.
Credit: Monash University © Department of Gastroenterology, 2019, Central Clinical School, Monash University, ABN 12 377 614 012
Here are some additional guidelines to help you on your low FODMAP diet journey:
All fats and oils are low FODMAP. You can even use garlic and onion-infused oils to boost the flavours in your low FODMAP meals.
All plain meat, fish, poultry, and eggs are low FODMAP.
We want to avoid alcohol and caffeine consumption.
Managing stress is crucial for controlling IBS symptoms because of the gut-brain connection. This 2-way communication means that stress and emotions can affect gut function, and gut health can influence mental well-being. For instance, stress can exacerbate symptoms of IBS, while maintaining a healthy gut microbiome can promote better mental health. Understanding and managing this connection is vital for addressing conditions like IBS and improving overall well-being.
Conclusion
There you have it, everything you need to know about the low FODMAP diet. The low FODMAP diet is kind of considered the gold standard for IBS treatment. In most cases, the low FODMAP diet can significantly reduce symptoms of IBS (diarrhea or constipation) and improve the quality of life for those who are sensitive to FODMAPs.
It is also not a magic pill for everyone and some people may not see any improvements after being guided on this diet. The diet can also be restrictive and challenging to follow without proper guidance. It's often recommended to work with a dietitian or nutritionist to ensure nutritional balance and effective symptom management.
Finally, the low FODMAP diet isn’t meant for weight loss, but you can lose weight on it because it eliminates so many foods. Antibiotics can quickly reduce small intestinal bacterial overgrowth, while laxatives and low-dose antidepressants can relieve symptoms of irritable bowel syndrome.
Before you go, feel free to check out our previous post that discusses foods that are fantastic for our mental and emotional health here, and good news, a lot of these are low FODMAP approved, and might even help with stress reduction during this journey!
