Should you try a low FODMAP diet?
The low FODMAP diet is a diet therapy protocol that has been shown to reduce symptoms in around 70% of those with irritable bowel syndrome (IBS). Learn more about IBS here!
What are FODMAPs?
FODMAPs are short-chained carbohydrates (sugars) that are not easily absorbed in the gut, so they can pull water into the colon and they are fermented by gut microbes to release gas. These effects can cause IBS symptoms, like diarrhea, constipation, bloating, pain, and abdominal cramps. There is also emerging data that shows FODMAPs may lead to low levels of inflammation, mast cell (immune cells) breakdown, and increased intestinal permeability for some.
What’s most interesting about FODMAPs is that those with and without IBS may have similar effects happening in their bodies, but the symptoms are unique to each person. This is likely due to underlying problems that see in those with IBS, including gut-brain miscommunication, microbiome dysbiosis, and visceral hypersensitivity.
FODMAP stands for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
Want to learn more about IBS? Sign up for a free IBS mini course here!
How does the low FODMAP diet work?
The low FODMAP diet is meant to work in 3 phases:
Elimination - all FODMAPs are eliminated and reduced below the FODMAP threshold. The goal of this phase is to see a significant reduction in symptoms and this typically lasts 4-6 weeks.
Reintroduction - each FODMAP subgroup is challenged one at a time, with a progression of the portion challenged, in order to test personal tolerance. This process can vary based on the practitioner you are working with but typically lasts 6-8 weeks.
Personalization - based on tolerance levels found in the reintroduction phase, FODMAPs are incorporated back into the diet. This phase is more long term and will greatly vary based on results from challenges and the practitioner you are guided by.
The dietitians in our practice at Gutivate follow a more detailed process for the personalization phase and it can take 5-6 weeks of intentional work + an ongoing strategy for more variety and improved tolerance.
The low FODMAP diet has been most studied by the research group at Monash University. You can learn more about their research and the process of testing foods for FODAMPs here.
Is the low FODMAP diet right for you?
While the low FODMAP diet seems straight forward and there are great resources online through Monash, it’s not as simple as it may seem. You may be reading this blog because you were told in some way to try it out, likely in a nonchalant way, but you may not have been told the full truth about expectations.
First off, the diet is very helpful for IBS, so if you have IBS then that puts more weight on the “it may be for you” side. However, it shouldn’t be the very first thing you try for your IBS. There is research that shows NICE guidelines, which are more general healthy behaviors, can be as effective as the low FODMAP diet for some, without the added restriction.
In addition to those guidelines, I have found as a practitioner that how someone eats and their routines can impact their symptoms more than WHAT they eat. When we work on those things first, we may be able to avoid this diet or we can improve tolerance overall to have better challenge results in the diet.
Is the low FODMAP diet restrictive?
As I briefly mentioned already, the low FODMAP diet can feel very restrictive. Many of the foods eliminated are found in most meals you would order from a restaurant and items that make life convenient, like protein bars, spice mixes, and sauces.
For some, this level of restriction just isn’t possible due to their budget and foods that are available to them. For others, this level of restriction can either trigger past eating disorder behaviors or lead to an eating disorder, regardless of history.
If you know you struggle with disordered eating, have a history of an eating disorder, or feel more anxious when you take something out of your diet, then the low FODMAP diet may not be for you.
This also brings up an important point that is often not talked about with a recommendation to try the diet from a doctor or someone you follow on social media, and that’s the need for expert guidance throughout the diet.
Yes, the process seems simple and there are food lists you can find online. But knowing how to replace those foods to meet nutrition needs, understanding if your body is responding and how to proceed through the phases of the protocol, support for any disordered patterns that may come up, and guidance for other potential triggers or behaviors that would be helpful… that all comes from guidance.
Without the right guidance, it can be easy to get stuck in the elimination phase, which is not beneficial for your gut health or your quality of life long term. It can also be easy to waste your time trying the diet, but letting go of it before you get results due to the confusion you feel throughout.
This is what our dietitians at Gutivate help with. We assess every area of our client’s life so that we know if this diet would be helpful, or what other options are available. And if you do move forward with the diet, we support and guide you through every single step. If this is the type of guidance you are looking for in order to feel your best, start with a consult call to see if this is the right fit.
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
