Many individuals who experience digestive difficulties discover that particular foods exacerbate their symptoms. Identifying which meals are triggers might occasionally take a lot of trial and error.
FODMAPs, which comprise starches, sugars, and fibers in food, are a class of carbohydrates that our digestive enzymes cannot break down.
Instead, the beneficial bacteria in our gut ferment them. Preventing foods that contain these carbs and solely consuming low-FODMAP foods may be the solution to alleviating uncomfortable symptoms brought on by those foods.
A low FODMAP diet can benefit people suffering from irritable bowel syndrome (IBS), gas, and other digestive problems. According to a Monash University study from 2011, 76% of IBS patients who followed a diet that excluded foods rich in FODMAPs stated that their symptoms had improved.
What is a Low FODMAP Diet?
The low-FODMAP diet has been predicted to reduce the amount of FODMAPs in the intestines, which results in less intestinal water and less gas generation via microbial fermentation.
Going on a low FODMAP diet entails finding your food triggers, which goes through three stages. While in the process, use a diary paper or the in-built diary in the Monash University FODMAP app; this will help you jot down your body’s tolerance or food triggers.
The three phases involved are the early restriction, during which moderate or high-FODMAP foods are replaced, followed by a procedure of systematic reintroduction to test tolerance for each FODMAP group. Lastly, dietary FODMAP sources gradually increase and vary depending on each person’s tolerance.
A low FODMAP diet aims to help control symptoms temporarily while identifying particular FODMAP triggers, not as a long-term diet. By adopting a low FODMAP diet, people can identify the FODMAPs they are sensitive to and then modify their diet to limit or avoid these carbohydrates while still eating a balanced diet.
Who Is a Low FODMAP Diet Suitable for?
A low-FODMAP phase 1 diet may benefit those with irritable bowel syndrome. They should move on to steps two and three if their symptoms improve after starting phase one of the low FODMAP diet. You shouldn’t continue if you don’t have IBS or if phase one doesn’t show improvement.
You may consider using the Monash University FODMAP app for a guide and a variety of food choices.
A low FODMAP diet is recommended for people with the following health conditions.
Irritable Bowel Syndrome (IBS)
IBS symptoms prominent in the sufferer include:
- Constipation
- Diarrhea
- After-meal bloating
- Stool mucus
- Worse symptoms during menstruation
People with mental problems, past trauma, bacterial infections, or food allergies are more likely to get Irritable Bowel Syndrome. The most vulnerable group may be those sensitive to fructose and fructans; if you frequently experience symptoms after consuming fruits, honey, corn syrup, wheat, or onions, you may be susceptible to these nutrients.
Gut-Brain Axis and Stress
IBS develops mainly in the brain. The most accurate indicators of IBS later in life may actually be chronic stress, mental disease, and traumatic events during childhood.
The corticotropin-releasing hormone, or CRH, is produced by our brains when we are under stress. One of its functions during stressful times is to alter intestinal function. The big intestine moves faster, allowing its contents to exit more quickly. Whatever food is in the stomach is held there, preventing it from passing into the small intestine.
Through a process known as visceral sensitization, stress hormones can make the body’s internal organs more sensitive to pain.
However, some experts have asserted that persistent stress may contribute to many IBS cases. If you believe stress is the root of or contributes to your symptoms, try treating them physically and psychologically. With your primary care provider, consider discussing with a therapist or psychiatrist the link between stress and digestive disorders.
Multiple Disorders with IBS
IBS sufferers frequently struggle with anxiety and sadness. However, this is not surprising considering the close connection between chronic stress and IBS. IBS often coexists with other diseases; hence, it is uncommon for someone to have IBS solely.
Other conditions for those with IBS may include being more susceptible to allergies, other food intolerances, obesity, and urinary issues.
SIBO and IBD
Inflammatory Bowel Disease (IBD) and Small Intestine Bacterial Overgrowth (SIBO) may be diagnosed with the clinical method. Doctors can diagnose IBD with the help of endoscopic cameras, X-rays, and biopsies. Doctors can examine the small intestine’s bacterial culture to determine the presence of SIBO.
Self-diagnosis of these illnesses is strictly discouraged. Consider consulting a physician if you have SIBO or IBD, so they can examine you and create an effective treatment plan.
Diet has been used to treat both SIBO and IBD. If your doctor decides it’s acceptable, you could try a low-FODMAP diet to see if your symptoms improve. Use the food guide in the Monash University app to look up the FODMAP content of any food and determine if it is safe to eat.
What If I’m Not Successful With It?
The experiment may not be successful. It’s safe to try if you adhere to the diet while receiving professional advice. Your healthcare practitioner will monitor your overall nutrition and any potential inadequacies or weight loss. When to stop and attempt something different will be communicated to you by them.
A substantial percentage of IBS sufferers are expected to benefit from the low-FODMAP diet. Also, functional dyspepsia, SIBO, and IBD may all benefit from its potential symptom control benefits. You can try other exclusion diets, tests, and treatments if not.
Bottom Line
The low-FODMAP diet is a method for identifying and cutting back on foods that might aggravate your gut and give you digestive problems. The systematic elimination method may be advantageous if you experience recurring symptoms or have food allergies.
This diet is not a lifelong choice, despite being short-term and stringent. To reintroduce as many foods as you can, you must first identify your food triggers.
A typical healthy diet includes many of the items that have been identified as FODMAPs.
Vegetables, fruits, and whole grains are also included. Although none of these items are inherently “bad,” cutting out the ones that bother you can help you enjoy the acceptable ones.
For most IBS sufferers, a low FODMAP diet temporarily and permanently decreases symptoms. It also enhances life quality, lowers inflammation, and might be better than conventional IBS diet plan recommendations. It has possible risks, so seeking medical advice before making significant dietary changes is advisable.
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