The Low-FODMAP Diet: A Stepping Stone to Gut Health

The purpose of the Low FODMAP diet is to manage IBS symptoms. FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are fibers that are more difficult for people with IBS to break down, resulting in gas, abdominal distension, diarrhea, and constipation.

Current research has highlighted the Low FODMAP diet as a first and second-line treatment for managing IBS symptoms in individuals and has proven helpful with identifying food triggers that lead to significant symptoms. Oftentimes, after identifying food triggers and eliminating them from your diet, you will have a reduction of symptoms. Most people do not have to overly restrict once they identify the food groups that cause the most issues.

Reintroducing FODMAPs: Identifying Trigger Foods

The Low FODMAP diet can be challenging and overwhelming to follow without guidance from a registered dietitian or another health professional with experience in Low FODMAP diets. Generally, one would eliminate all high FODMAP foods using a list provided of the top FODMAP foods. Some moderate FODMAP foods are allowed in specific portions, but it is important to limit the intake of these so you can truly follow the diet and identify triggers. Once you eliminate the groups, you reintroduce FODMAP groups one at a time and in controlled portions to monitor for symptoms. After identifying the foods that trigger symptoms, you can eliminate them completely and then incorporate foods back into your general diet that do not cause symptoms.

It is crucial to keep track of your food intake and symptoms associated to see cause and effect. Most dietitians that you work with will require this so that they can also help analyze your symptoms and food intake to provide the best advice and help you to tailor your diet.

Building a Personalized Diet: Finding Your Gut's Happy Balance

As I previously mentioned, you most likely will be able to increase intake of certain FODMAP-containing foods. Some people may tolerate certain portions of certain FODMAP groups but not others. For instance, some people tolerate polyols but not mono- and disaccharides. This is why keeping a food diary is key to seeing the associations with symptoms, so that you know what you can and can’t tolerate.

Changes in your diet can be scary. Especially if you’re a creature of habit and like to eat the same foods. Following a Low FODMAP diet may encourage you to try new foods and increase your variety. You may have to find substitutes for foods that you can’t tolerate. Try to view this experience as an opportunity for growth and a challenge. In fact, foodguides.com is a great place to start when looking for Low FODMAP foods.

Nourishing Your Gut Microbiome for Long-Term Health

Fiber-Rich Foods: Fueling Gut Bacteria

While not all fiber or higher FODMAP foods will be tolerable for you, you should be able to identify fiber-rich foods that you can tolerate. It is essential to incorporate tolerated fibers into your diet on a regular basis to promote a healthy gastrointestinal tract with good bacterial diversity. This will protect you from illness, inflammation, chronic disease, and even cancer.

Prebiotics and Probiotics: Supporting a Healthy Ecosystem

Talk with your healthcare practitioner to see if taking a prebiotic and probiotic supplement is right for you. This is especially important for those who must follow a more restricted diet.

Polyphenols: Plant-Based Power for Gut Health

Polyphenols are an antioxidant powerhouse, nutrients found in plant foods that are also a great source of nutrients for your gut microbes. They act as prebiotics for bacteria, helping the good bacteria to grow and flourish. Some Low FODMAP options for polyphenol-rich foods are blueberries, strawberries, grapes, kale, spinach, carrots, and bell peppers.

Beyond Diet: Lifestyle Factors for Optimal Gut Health

In addition to diet management, aim to find ways to manage your stress. Be active, get outside and go on walks, or join an exercise class or gym. Other ways to manage stress include talking with a trusted friend, pastor, or family member, and practicing prayer or meditation. 

Adequate sleep can also help improve stress levels, which can impact your gut health; aim for 7-9 hours of sleep nightly. Create a relaxing environment at home that promotes rest by minimizing blue-light exposure 2 hours before bedtime, reducing caffeine intake in the afternoon and evening hours, taking a warm bath, and utilizing supplements like melatonin or magnesium as needed. 

Talk with your healthcare provider for more tips and resources. Please feel free to share your personal experience below in the comment section with the Low FODMAP diet or other stress-reduction measures that have helped you to manage IBS symptoms.

1. _{van Lanen, A. S., de Bree, A., & Greyling, A. (2021). Efficacy of a low-FODMAP diet in adult irritable bowel syndrome: a systematic review and meta-analysis. European journal of nutrition, 60(6), 3505–3522. https://doi.org/10.1007/s00394-020-02473-0}