What is the FODMAP diet, and how does it help with Irritable Bowel Syndrome (IBS)?
FODMAP means Fermentable, Oligosaccharides, Disaccharides and Monosaccharides and Polyols.
Food is an essential factor in maintaining a healthy gut, especially for those with Irritable Bowel Syndrome (IBS). IBS can significantly affect one’s quality of life, with symptoms ranging from diarrhoea, constipation, abdominal pain, and flatulence. To alleviate these symptoms, it is recommended to follow a low FODMAP diet. This diet involves avoiding foods that are high in FODMAP for a certain period of time to allow your body to eliminate all potential inflammatory food. After six weeks, you might be able to begin reintroducing different foods to understand what your body can and cannot tolerate. This will help you to create a list of tolerated foods, the level of tolerance and tolerated quantities, which can greatly improve one’s quality of life.
FODMAPs are a large class of small nondigestible carbohydrates, containing only 1–10 sugars which are poorly absorbed in the small bowel. FODMAPs can be found in a range of very common and different foods such as fruits, vegetables, legumes and cereals, honey, milk and dairy products, and sweeteners
(Bellini; Tonarelli; Nagy; Pancetti; Costa; Ricchiuti ; de Bortoli ; Mosca ; Marchi ; Rossi , 2020)
Dietary management algorithm in irritable bowel syndrome (IBS), modified from McKenzie YA, 2016 / Bellini M;Tonarelli S;Nagy AG;Pancetti A;Costa F;Ricchiuti A;de Bortoli N;Mosca M;Marchi S;Rossi A; (2020)
Food can affect IBS, but how exactly does it impact the syndrome?
IBS can cause gut distension due to bacterial gas production and difficulty processing fermented carbs. Water retention in the small intestine can also be a factor. There is a group of “indigestible” carbohydrates that are both readily fermented and of small molecular size. We termed these carbohydrates FODMAPs (Gibson and Muir, 2013). Additionally, some people can have more symptoms than others due to their type of diet, food portions and sensitivity.
Previous research has suggested that irritable bowel syndrome (IBS) may be caused in part by visceral hypersensitivity and psychosocial factors. Other studies have investigated the relationship between IBS, our nervous system, and stress levels. As a result, some alternative medicine treatments, such as yoga, have been explored. Combining a low FODMAP diet with yoga may be effective in managing symptoms, as yoga focuses on breathing and meditation which can help reduce stress levels. By incorporating these practices with a low FODMAP diet, individuals with IBS may experience an improved quality of life.
For the past few years, studies have proved the efficiency of a low FODMAP diet. Ninety patients with a mean follow-up of 15.7 months were studied. Most symptoms including abdominal pain, bloating, flatulence and diarrhoea significantly improved (p < 0.001 for all).
(R. H. de Roest, B. R. Dobbs, B. A. Chapman, B. Batman, L. A. O’Brien, J. A. Leeper, C. R. Hebblethwaite, R. B. Gearry, 2013)
It is crucial to follow a low FODMAP diet under the guidance of a professional. To fully comprehend the nature and purpose of the diet, it is essential to seek expert advice. Moreover, only a professional can customize the diet to meet your caloric requirements and ensure that there is no imbalance while ensuring that you have a varied diet and receive all the necessary nutrients for your gut’s health.
Please note that this information does not replace professional advice. If you have any doubts, always seek advice from a professional in the relevant field.
