Can the Low FODMAPs Diet help you?

Do you suffer from digestive distress? Then perhaps you’ve already heard of the low FODMAP diet. If not, it’s something you should know about. The low FODMAP diet is increasingly used to help address IBS (Irritable Bowel Syndrome) and other functional bowel disorders. Following the diet can be a challenge without the help of a FODMAP knowledgeable practitioner such as a licensed nutritionist or registered dietician to provide you with meal plans, recipes and proper support. But here’s a start.

What are they?

FODMAPs is a collection of short chain sugars and fibres that can be poorly digested and may contribute to a range of digestive symptoms including those linked to SIBO (Small Intestine Bacterial Overgrowth) and IBS. They can be found in foods naturally or as food additives. The bad news is the list is long (and it’s coming up at the end of the page), the good news is not everyone reacts to everything that’s on it.

FODMAP is an acronym that stands for:

• Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
• Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain
• Disaccharides – “di” means two. This is a double sugar molecule.
• Monosaccharides – “mono” means single. This is a single-sugar molecule.
• And
• Polyols – these are sugar alcohols (however don’t lead to intoxication!)

Who benefits from a Low FODMAP diet?

Scientific evidence supports the effectiveness of the Low FODMAP Diet as the most effective dietary therapy for Irritable Bowel Syndrome (IBS) and symptoms of an irritable bowel. Such symptoms include excessive wind (flatus), abdominal pain, bloating and distension, nausea and changes in bowel habits (diarrhea and/or constipation). Research also suggests that a Low FODMAP Diet can reduce symptoms of fatigue, lethargy and poor concentration.

How do FODMAPs trigger symptoms of IBS?

When consumed in foods and/or drinks, FODMAPs can be poorly absorbed in the small intestine and pass through to the large intestine, where two major events happen:

1. The FODMAPs are readily fermented by bacteria in the large bowel, contributing to the production of gas.
2. The FODMAPs are also highly osmotic, meaning that they attract water into the large bowel, which can alter how quickly the bowels move.

These two processes can then trigger symptoms including excess wind, abdominal bloating and distension, abdominal pain, constipation or diarrhea, or a combination of both.

How it works

Many people have intolerances to one or more FODMAPs. However, not all FODMAPs will trigger symptoms in all people. The important thing is to be aware of what specific FODMAP foods trigger IBS-type symptoms in YOU. By controlling and managing your consumption of these FODMAP foods that trigger reactions, you can significantly reduce or even eliminate your digestive distress.

I always ask my clients to keep a food diary for at least 2 weeks. It’s a great way to connect the dots and see which foods are “FODMAP Friendly” for you. Check out this list (courtesy of IBSDIETS.ORG) and get started now: http://www.ibsdiets.org/wp-content/uploads/2016/03/IBSDiets-FODMAP-chart.pdf