FODMAP Diet

Following on from our previous blogs about IBS and SIBO we will investigate the topic of FODMAP’s.
It is a bit of a buzz word and perhaps you have seen it mentioned in a Gut related article.

So the acronym stands for:
F - fermentable
O - oligosaccharides ( fructans and galactose- oligosaccharides)
D- disaccharides ( lactose)
M- monosaccharides ( excess fructose)
A-and
P- polyols ( sorbitol and mannitol)

Now you can see why this is usually written as an acronym!

At the most basic level of understanding FODMAPs are components of various foods that cause your tummy to feel not so great. People with IBS particularly react to the sugars in these foods as their GUT is very sensitive and reactive. Perhaps you have noted that you easily bloat and experience gut discomfort frequently after eating certain foods. You may in fact have issues with FODMAP foods so read on.

The science based definition of FODMAPs, is a group of sugars (short chained carbohydrates) that the body cannot effectively breakdown , digest and absorb in our small intestine. Unlike others that are absorbed, these sugars attract water into the small intestine.This means the undigested sugar molecules are then transported to our large intestine. Unfortunately here the FODMAP’s are fermented by your gut bacteria that uses the sugars for fuel.

This results in the formation of gas and again more water is drawn (osmotically active) into the large intestine that causes the intestine to stretch and you experience discomfort, flatus and bloating, diarrhoea or constipation.

Not everyone is sensitive to FODMAPs but is it a very common debilitating condition, which can be mild to severe in how it manifests in each individual. How healthy and balanced a persons microbiome is also thought to influence.

Most of the FODMAP sugars move through the intestine and are viewed as a form of dietary fibre. So these fibres actually promote gut health by feeding your good bacteria like a prebiotic, but these friendly bacteria also produce methane gas and if too much is produced then constipation can result from slow gut transit time.

In contrast the bacteria that feeds on FODMAPs produces the gas called hydrogen. It should be noted that so much research has has been done about FODMAP’s and Australia was a leader in understanding these sugars and the effects on the body.

DIAGNOSIS

You can have breath tests done that look at the gases you produce while digesting certain substances and by keeping a symptom diary can help identify what specific foods trigger your symptoms. Often recruiting a dietician is super helpful to navigate your way through all of this.

WHAT FOODS ARE FODMAP’s

They are found naturally in many foods which you would never think of containing sugar but remember they are natural sugars and carbohydrates are not the enemy, just some you will digest better than others. They are also in food additives which are prevalent in many foods you probably consume and are unaware of. Many additives are these sugars but have deceptive names therefore confusing to the consumers, which is why really understanding the label you read is so important if you are challenged by FODMAPs.

You may be one of the lucky people that have no food issues and you can happily eat high FODMAP foods and be well. People with IBS usually cannot and will be super sensitive to them. This is why FODMAP foods are divided into high and low load containing ratios. Theses sugars are found in fruits, vegetables, grains, legumes, nuts, cereals and dairy products (as they contain lactose, you only need to limit consumption of this if lactose intolerant), which from what we see at GUTFIT many of our clients are.

You cannot just look at a food and guess whether it is high or low in FODMAPs. Fortunately Monash University has done all the hard work for you and has investigated hundreds of foods and products and has a great app you can use. It will help you understand the daily load you can have of these sugars so you can manage your symptoms. It is a validated app ( Kate our therapist was in the clinical trial using FODMAP diet and hypnotherapy in IBS management) and it is a terrific resource especially when starting out on the diet as it can be so overwhelming. Often it is volume related to when you get symptoms so you can learn what amounts trigger your discomfort. But there are some pretty absolute foods that will make your IBS worse.

It’s all about LOAD in your gut.

HIGH FODMAP’s

• Wheat (swap for buckwheat, millet, oats) lots are high but if fermented the load is lowered

• Garlic ( one of the most concentrated sources as high in fructans)

• Onions

• Apples

• Watermelon

• Pears ( note all fruit contains fructose but if in the ratio of glucose then it is much less likely to cause symptoms)

• Asparagus

• Cauliflower

• Mushrooms

• Snow peas

• Chickpeas

• Baked beans

• Lentils

• Sweeteners (sorbitol, honey, xylitol, isomalt, agave, have a look what’s in your sugar free mints and chewing gum)

• Coconut water

• Chai tea

So when you first start investigating it is very overwhelming as it seems like every food you eat is on the list!

You may have to give them up for a while and seek alternatives but you will learn the ones you can have just not in large amounts and frequently. The amazing thing is though as you start feeling better you get a better mindset and start to be really creative with your meals and adventurous trying out new types of foods. All the time there are new low FODMAP foods been developed like pizza bases, protein bars, believe me you will get super excited about this!

GUTFIT

So how can we help you at the Clinic?

We know just how uncomfortable you feel when bloated and constipated so using a colonic program can greatly help you in your symptom management. Colonics can be used along side a low FODMAP diet. Keeping up good bowel motility is imperative to long term wellbeing so using colonics to strengthen your intestine can make you feel empowered about be proactive in your health journey.

We look forward to seeing you back soon at the clinic and supporting you in your health goals.