Got IBS? Low FODMAP Might be Exactly what you Need

If you've found yourself battling digestive discomfort like bloating, gas, or abdominal pain, please know you’re not alone. As someone who has struggled with IBS, I know exactly how frustrated and debilitated you're feeling. These symptoms severely impact quality of life, leaving you desperately searching for answers and solutions.

In your search, you may come across something referred to as the low FODMAP diet. Your initial thought might be - "FOD-what?! What the heck is that?!"

So let's get into it:

What exactly is Low FODMAP?

First and foremost, I prefer to use the phrase Low FODMAP protocol rather than low FODMAP diet. The Low FODMAP protocol is a nutrition intervention designed to alleviate symptoms of Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols — certain types of carbohydrates that are poorly absorbed in the small intestine. I emphasize certain types because I do not want to add to the unjustified fear of carbs that already pervades society. I also want to emphasize certain carbs to make it clear that the low FODMAP diet is not a low carb diet.

Anyway, I digress. FODMAPs refers to short-chain carbohydrates that ferment in the gut and draw water into the intestine, leading to increased gas production, bloating, diarrhea, and stomach pain.

Many people don't know that the protocol involves three steps:

1. Elimination: most people start and never leave this step. During this step, you limit high FODMAP foods that can be responsible for your symptoms. This step lasts anywhere from 2 to 6 weeks. How long you remain in this step depends on how quickly you get relief from your symptoms.
   

2. Reintroduction: once your symptoms have improved, you will then gradually and strategically reintroduce FODMAPs.
   

3. Personalization: based on your results from reintroduction, you tailor your diet to include only those FODMAPs that you can tolerate.

Benefits of low FODMAP

Symptom relief: the primary benefit is relief from bloating, gas, stomach pain, and diarrhea.

Identification of triggers: the reintroduction of FODMAPs into your diet allows you to pinpoint exactly which foods may be triggering your discomfort.

Empowerment and control: after identifying your triggers, you then have the ability to make informed food choices, making you feel empowered and in control of your IBS.

Improved quality of life: having control over your IBS and symptoms allows you to show up in your life in the way that you want.

Research Demonstrating the Efficacy of low FODMAP

Low FODMAP is backed by a growing body of research. Studies have consistently shown that it can reduce symptoms in up to 75% of people with IBS. Just a few studies highlighting this include:

A 2014 study found that participants on low FODMAP experienced significant improvements in IBS symptoms compared to those following a standard diet.

A 2016 review concluded that low FODMAP is an effective strategy for managing IBS, particularly when combined with a structured reintroduction phase.

A recent study also showed that low FODMAP may be more effective at managing IBS symptoms than commonly prescribed IBS medications.

Now that you're convinced it can help you, here are some tips for getting started on low FODMAP

1. Consult a professional: before starting, I highly recommend consulting with a dietitian certified in FODMAPs. I'd love to help! I can offer personalized guidance and ensure you’re following the protocol correctly so you can get the relief you desire and deserve. You'll especially want this support when transitioning to the reintroduction phase.

2. Educate yourself: familiarize yourself with high and low FODMAP foods. The only resource I recommend for this is the Monash App. Those high versus low FODMAP lists you find on Google lack nuance and are often outdated.

3. Be patient and give yourself grace: low FODMAP involves several phases and can take time to pinpoint which FODMAPs you’re sensitive to. It’s important to be patient and methodical throughout the process. A dietitian can help you through the proper methodology, helping to reduce feelings of overwhelm.

4. Stay balanced: even with FODMAP limits, it is important to ensure your diet remains balanced and nutritious. Again, working with a dietitian can help you to maintain good nutritional balance so you are well nourished and feel your best while undergoing low FODMAP.

All in all

Low FODMAP offers a structured and effective approach to managing IBS, providing relief and hope after years of battling debilitating symptoms. With proper guidance and support, you can transform your digestive health and enjoy a better quality of life. If this is what you're craving, click here and inquire about working with me !