Maybe it can be slightly exaggerated, yet it appears that those who suffer from digestive problems are faced with the battle that is nearly impossible to win. In most people experiencing Irritable Bowel Syndrome or any other digestion related problem, they are likely to have no idea what appears to be causing the bloated or uncomfortable feeling. If you have read about FODMAP diet while looking for treatments for your IBS, then this scientifically backed practice would help you manage your gut. In the following section, you will receive information on what the FODMAP diet involves, as well as how it helps to reduce IBS discomfort.
What is the FODMAP Diet?
That what means a “FODMAP” diet is actually stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They are oligo/polysaccharides, disaccharides and monosaccharides, types of carbohydrates not too friendly to everyone’s digestive system. They ferment in the gut if the small intestine cannot break it down and this results to formation of gases, stomach bloat and aches. Here, those on a FODMAP diet avoid the offenders that cause the trouble but then reintroduce them so that they can discover what they should avoid.
Why Is the FODMAP Diet Important for Digestive Health?
Having meals at appropriate intervals is necessary for good health but for individuals with IBS or anyone with digestion problem- well it is similar to crossing a minefield at that. That is where the role of the FODMAP diet comes to help out. The only way to know what is causing the issue and to therefore create an eating plan that can work for you and support a healthy diet to reduce the intake of high-FODMAP foods.
Learning about IBS and digestive discomfort
IBS is the most prevalent intestinal disorder in the global population, and who has already been a patient at least once in millions of patients worldwide. Other IBS symptoms may include both constipation and diarrhea, although all IBS sufferers experience belly pain or cramping. Since there is no way by which anyone can point down that this or that cause lead to the development of IBS, therefore, the only way to treat this disorder is to manage the symptoms. Out of all the ways that are being used to manage the IBS symptoms the FODMAP diet is one of the most effective ways through which people could get their digestive system back.
How Does the FODMAP Diet Work?
The FODMAP diet has the principle of gradually excluding certain types of food from your diet to identify those that create the problem. Thus, you will be able to know how your body bows down to specific carbohydrates and then be able to make a few adjustments in the diet.
The Science Behind FODMAPs
FODMAPs are those short-chain carbohydrates which the gut is incapable of absorbing in the small intestine because they are not fragmented. Thus the majority of them end up entering the colon rather than being fully assimilated back into the rest of the body. Since the bacteria here metabolize them, they ferment. This leads to an accumulation of gases within the cavity, which would obviously lead to abdominal bloating and cramps amongst other symptoms of IBS.
How FODMAPS Affect the Gut
When they don’t get digested, it will expect water into your intestines which will cause loose stools or diarrhea. Furthermore, it has been known that fermentation will cause build up of gases in your digestive system which will contribute to your pain. In essence, you are granting your gut a possibility to heal as far as eradicating or alleviating such symptoms that accompany the implementation of FODMAP elimination process is concerned.
Steps of the FODMAP Diet
There are three stages in the FODMAP diet that is used to determine the food triggering the digestive problems.
Phase 1: Elimination
During this phase, you would eliminate all the high FODMAP products that you have been consuming in your diet for 4-6weeks. This gives your gut a chance to heal along with symptom improvement. The elimination phase is strict although temporary; it will help in finding out which foods cause the problems.
Phase 2: Reintroduction
Introduce the high FODMAP foods one at a time after you’ve improved to identify which particular FODMAPs your body can tolerate, and which ones cause you discomfort.
Phase 3: Tailored to you
The third phase is personalization. You then know what your trigger foods are, and you can personalize your diet to avoid those most times and enjoy everything else without a problem. This way, the FODMAP diet becomes sustainable in the long run.
Some Common Foods which contain High FODMAPs to avoid
A FODMAP diet means that you cannot take foods rich in fermentable carbohydrates. These include
- Wheat base products such as breads and pasta
- Milk and yogurts which are examples of milchwares.
- Some fruit for example the apples and the pears.
- Luckily other items such as onions, garlic, cauliflower are classified under the vegetables group.
- Sugars and honey equivalent (high fructose corn syrup)
Low FODMAP Foods to Try
The good news is that there are lots of delicious, low-FODMAP foods you can continue to enjoy, such as:
- Specific proteins such as chicken, fish and eggs
- Pulp and dairy free products (cheese, milk)
- Carrots, spinachs, zuchs
- Cereals (bananas, blueberries, oranges)
- Grains (rice, quinoa, oats)
Success on the FODMAP Diet
This is a bit frustrating because of the initiation period – it’s overwhelming to stick with the diet. Here are some useful tips to get you all set up for success:
Plan Your Meals
This is perfect to ensure that your meals are balanced and low in FODMAPs. More importantly, planning meals beforehand prevents impulsive decisions of convenience but possibly gut-damaging food choices.
Work with a Dietitian
Note that the FODMAP diet can be quite complicated to undertake on one’s own, and it would be best approached by consulting with a registered dietitian; this will assist with meal planning and lead you through the reintroduction of foods so you ensure that you get all the nutrients you need.
Advantages of the FODMAP Diet
The FODMAP diet, as discussed above, has numerous advantages, mostly for people suffering from IBS or other gastrointestinal disorders.
Reduces IBS Symptoms
Then, the reduction in high-FODMAP foods takes away the symptoms of bloating, gas, and diarrhea, etc from a good number of patients so that they lead an improved quality of life with predictability of the digestive system.
Improves Gut Health
The diet is about more than a list of avoided foods, it’s about understanding how your body responds to specific carbohydrates and contributing generally to overall digestive health. In due time, this can lead to an altogether happier gut and fewer flare-ups.
