In our last blog, readers found out that by eliminating FODMAPs, IBS symptoms may be reduced or treated altogether. Today, we are sharing what these foods are. Now, which foods should be eliminated depends on each person and the type of irritable bowel syndrome they have been diagnosed with.

Low-FODMAP diet:

As we mentioned last time, FODMAP is an acronym. It stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are all short-chained carbohydrates.

These carbs are found in many foods which tend to ferment thus increasing the volume of liquid and gas in the small and large intestine. An excessive consumption of FODMAPs may lead to the development of the following symptoms:

  • flatulence
  • bloating
  • abdominal pain
  • cramps
  • belching

FODMAP foods:

Because these are standard symptoms of IBS, it is obvious why eliminating high-FODMAP foods would help prevent, or at least ease, symptoms. The so called “diet” can be challenging as many natural, unprocessed foods are high in FODMAPs. There are five types of FODMAPs.

The following are examples of where Fructans are found:

  • wheat
  • onions
  • garlic
  • barley
  • cabbage
  • broccoli

Fructose is found in the following foods:

  • fruit
  • honey
  • high-fructose corn syrup

Galactooligosaccharides are found in legumes and beans, and people commonly report bloating and increased flatulence after eating beans. Legumes and beans are some of those foods that needs to be eaten more often to become more tolerant. However, until they are more tolerated, they may cause more pain than they are nutritionally worth.

Now, lactose is a big one. As we get older, humans naturally become more intolerant to milk and other dairy. Today, there are so many dairy alternatives, so it may be beneficial to consume those rather than dairy.

Polyols are found in the following foods:

  • stone fruits
  • sweet potatoes
  • apples
  • celery

How a low-FODMAP diet can eliminate issues:

As part of the elimination diet, a low-FODMAP diet is started in two phases. In phase one, foods high in FODMAPs are restricted for a short period of time. This part usually lasts three to six weeks.

In phase two, the foods are reintroduced into the diet. Foods are reintroduced one FODMAP type at a time. This gives the doctor and patient enough time to assess the tolerance to each type of FODMAP.

According to Monash University, about seventy-five percent of people with IBS that attempted a low-FODMAP diet experienced significant symptom relief. Even for patients that do not have celiac disease, eliminating gluten from their diet will result in an improvement in symptoms.

Gluten is a protein. It is found in foods that contain cereal grains such as wheat, rye, and barley. Eliminating gluten is a heavily debated concept in the gastrointestinal field. Some scientists claim that IBS is a from of non-celiac gluten sensitivity.

It is a poorly understood disorder similar to celiac. In this disorder, gluten triggers adverse gastrointestinal symptoms. Those that disagree argue that FODMAP fructan is the problem and not gluten.

Come back next time as we share more ways to possibly reduce IBS symptoms. With the fourth of July around the corner, discuss more ideal food options for your upcoming holiday weekend. Make an appointment today to discuss ways to reduce your gastro issues.

Staff Writer