What is a low FODMAP diet and can it help with IBS?

Hello, this is Jamie from Eatwise AI. Today, we're going to delve into the world of the low FODMAP diet. We'll keep it simple, friendly, and informative, so let's get started!

Understanding FODMAP

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are certain types of carbohydrates that some people find hard to digest. When these carbohydrates are poorly absorbed in the small intestine, they can cause several digestive discomforts.

The Low FODMAP Diet

The low FODMAP diet is a temporary eating plan that reduces the intake of high FODMAP foods. It's often used as an elimination diet to identify food triggers in individuals with functional gastrointestinal disorders, such as Irritable Bowel Syndrome (IBS).

Here's how it works:

  1. Elimination: First, you stop eating certain high FODMAP foods.
  2. Reintroduction: Next, you slowly reintroduce them to see which ones are troublesome.
  3. Personalization: Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

Foods to Avoid and Include

High FODMAP foods that you might need to avoid include:

  • Dairy-based milk, yogurt, and ice cream
  • Wheat-based products such as cereal, bread, and crackers
  • Beans and lentils
  • Some vegetables, such as artichokes, asparagus, onions, and garlic
  • Some fruits, such as apples, cherries, pears, and peaches

On the other hand, low FODMAP foods that you can enjoy include:

  • Eggs and meat
  • Certain cheeses such as brie, Camembert, cheddar, and feta
  • Almond milk
  • Grains like rice, quinoa, and oats
  • Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini
  • Fruits such as grapes, oranges, strawberries, blueberries, and pineapple

Is It Right for You?

The low FODMAP diet is part of the therapy for those with IBS and Small Intestinal Bacterial Overgrowth (SIBO). Research has found that it reduces symptoms in up to 86% of people. However, it's not intended for individuals without IBS, nor is it appropriate for everyone with the condition. It should be avoided by anyone with an eating disorder, as it may worsen food fears and diet restrictions.

Eatwise can help you create low fodmap recipes by simply typing in a recipe with low fodmap in front of it, such as 'low fodmap beef stir fry'. Doing this along with symptom tracking can help you through your journey.

Always consult with your doctor or a dietitian before starting a new diet, especially one that eliminates many foods like the low FODMAP diet.

Sources:

  1. The Brain-Gut Connection | Johns Hopkins Medicine
  2. How the Gut Signals to the Brain | Harvard Medical School
  3. A New Connection between the Gut and Brain - Scientific American
  4. How gut bacteria are controlling your brain - BBC

Published 7 months ago