Have you ever heard of the low FODMAP diet, Jimi?
If you often feel bloated, abnormally gassy, constipated, or you’re prone to diarrhea, you may have IBS (irritable bowel syndrome) which is a chronic gastrointestinal disorder.
This frustrating, frequently diagnosed disorder is defined by abdominal pain, bloating, constipation, and/or diarrhea. Unfortunately, this diagnosis is a catchall that is typically given without much of a recommendation around what to do about it.
Luckily, if any of this sounds like you, food could be the medicine you’ve needed all along!
The short-term low FODMAP diet has been shown to
improve and potentially resolve symptoms of IBS.
What are FODMAPs?
FODMAP stands for Fermentable Oligosaccharide, Disaccharide, Monosaccharide, and Polyols.
They are certain types of carbohydrates known to cause GI distress - things like bloating, gas pains, diarrhea, and constipation.
Therefore, a low FODMAP diet is a restrictive diet in which those carbohydrates are removed or greatly reduced.
Believe it or not, this diet isn’t necessarily healthier. It eliminates many healthy foods like cauliflower and garlic, which is why we suggest using this for short periods of time only.
What do FODMAPs have to do with IBS?
These specific types of carbs are poorly absorbed by the small intestine and therefore can ferment in the small bowel or colon.
They can cause overall increases in osmotic activity (causing bloating, distention, and potentially even diarrhea) or they can cause an increase in gas production (causing pain and bloating).
How do I get started with the low FODMAP diet?
It’s recommended that you follow a 2-6 week low FODMAP elimination diet and work with a dietician/nutritionist if you’re interested in trying this out.
The goal is to avoid high FODMAP foods and keep moderate FODMAPs as minimal as possible.
Remember, this is the low FODMAP diet, not the no FODMAP diet!
Once your elimination period is over, it’s recommended that you slowly add back high FODMAP foods one at a time.
As a result, you should be able to figure out the few FODMAPs that cause you symptoms, and hopefully, you will be able to manage your IBS more easily.
What if I feel amazing with low FODMAPs and want to eat that way forever?
This diet is intended for the short term.
If you use it for long periods of time, you run the risk of becoming nutrient deficient and you can potentially alter your gut microbiota (which can cause bigger issues down the road).
Long-term avoidance of some healthy, high FODMAP foods can result in insufficient fiber, vitamins, and minerals, so stick to a 2-6 week plan only!
If you’re looking to dip your toe in the low FODMAP waters,
check out for low FODMAP recipes here!