{"id":6691,"date":"2021-03-29T12:11:16","date_gmt":"2021-03-29T11:11:16","guid":{"rendered":"http:\/\/www.theguthealthdoctor.com\/?p=6691"},"modified":"2023-03-17T14:55:14","modified_gmt":"2023-03-17T14:55:14","slug":"the-low-down-on-the-low-fodmap-diet","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/the-low-down-on-the-low-fodmap-diet","title":{"rendered":"The low-down on the low-FODMAP diet"},"content":{"rendered":"

Going \u2018low FODMAP\u2019 has boomed in popularity in recent years, yet there\u2019s so much confusion around the diet. And going at it alone can be risky business without a clear action plan.<\/span><\/p>\n

In a nutshell:<\/b><\/span> The low FODMAP diet can be effective for helping with IBS symptoms, but it\u2019s NOT a panacea or a long-term solution and it\u2019s super important to reintroduce them gradually – your gut microbes will thank you!<\/span><\/p>\n

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First, what exactly are FODMAPs?<\/b><\/span><\/p>\n

FODMAP stands for <\/span>f<\/b><\/span>ermentable,<\/span>\u00a0o<\/span><\/strong>ligosaccharides, d<\/b><\/span>isaccharides, m<\/b><\/span>onosaccharides and p<\/b><\/span>olyols – and these are types of carbohydrates that aren\u2019t completely absorbed in the small intestine (where most of our food is usually absorbed). Instead, they travel down into the large intestine where they draw excess water in and add pressure on the intestinal wall. Here, our gut microbes feast (or \u201cferment\u201d) them too, which can trigger some gut symptoms (like bloating, gas and stomach pain) in some people with IBS. <\/span>This is a totally natural process and they\u2019re by no means inherently \u2018bad\u2019 – they\u2019re present in a lot of our plant-based foods and many FODMAPs are prebiotics (food that feeds your gut microbes). But if you have a sensitive gut and prone to IBS symptoms, you\u2019re likely to feel the effects on the gut more.\u00a0<\/span><\/p>\n

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Taken from Eat Yourself Healthy & Love Your Gut<\/span><\/i><\/p>\n

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What\u2019s the evidence for reducing FODMAPs for IBS?<\/b><\/span><\/p>\n

Unlike the many fad diets out there, the low FODMAP diet has been carefully and specifically developed for people with irritable bowel syndrome (IBS) and importantly it\u2019s backed up by clinical research – as such, it\u2019s considered a medical diet. <\/span>Dietary strategies have transformed how we can manage IBS, which makes sense as 9 in 10 people with IBS say food triggers their symptoms. If you have IBS, studies show there\u2019s a 70% chance your symptoms will improve with a low FODMAP diet in the short term. <\/span>But that doesn\u2019t mean those magic claims about cutting out perfectly healthy foods to beat gut issues are valid – there are so many myths about the low FODMAP diet out there, but it\u2019s certainly no panacea for IBS or a cure-all.<\/span><\/p>\n

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Before you even consider trying a low FODMAP diet\u2026<\/b><\/span><\/p>\n