The FODMAP diet is a dietary approach that focuses on reducing the amount of certain types of carbohydrates and sugars that can be difficult to digest for people with irritable bowel syndrome (IBS). It is a short-term diet that can be used to help manage IBS symptoms such as bloating, gas, abdominal pain, and constipation. The diet has become increasingly popular in recent years, and there is evidence to suggest that it can be an effective treatment for IBS. As we know, the brain-gut axis has a strong link to mental health, so a gut in stress can be linked to a brain in stress.
What is FODMAP?
FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are short-chain carbohydrates found in certain foods. These carbohydrates are not easily broken down in the small intestine. This has a knock-on effect of fermentation in the large intestine, which causes bloating, gas, abdominal pain, and constipation - all the main signs of IBS! By avoiding these types of carbohydrates, the FODMAP diet can help reduce these symptoms.
How the FODMAP diet works
The FODMAP diet is a short-term diet that lasts around 2 to 6 weeks. During this time, all foods containing FODMAPs are eliminated from the diet. After this period, the person can start to reintroduce certain FODMAPs one at a time to determine which ones they are sensitive to and which they can actually tolerate. This process helps the person change their diet to reduce the symptoms of IBS.
How does the FODMAP help with mental health?
People who struggle with IBS have a higher chance of suffering from depression and anxiety. Exciting findings from the University of Missouri School of Medicine reveal a connection between mental health and irritable bowel syndrome (IBS). The study looked at over 1.2 million hospital records of patients with Irritable Bowel Syndrome (IBS) and found high rates of anxiety (38%) and depression (27%) among IBS patients, which were double the rates found in people without IBS. So if IBS sufferers are struggling with mental health issues, then they may find that they have more success by working on them indirectly through the stomach by trying the FODMAP diet. Read more about the Missouri School of Medicine findings
Foods high in FODMAP
- Wheat and Rye - These grains are high in Fructans, a type of FODMAP.
- Legumes - Including beans, chickpeas, lentils, red kidney beans, baked beans, soybeans etc.
- Lactose containing products - Such as milk, cheese, yoghurt, and ice cream.
- Garlic and Onions - These are also high in Fructans
- High FODMAP fruits - Apples, apricots, cherries, figs, peaches, pears, plums, watermelon, and more.
- High FODMAP vegetables - Artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, leeks, mushrooms, and more.
- Sweeteners - Honey, High Fructose Corn Syrup, Sorbitol, Mannitol, Xylitol, and Maltitol.
- Alcohol - Most types of alcohol, especially beer and wine, can be high in FODMAPs.
- Cashews and Pistachios - These nuts are high in FODMAPs.
- Certain condiments - Some sources of condiments, such as sauces or gravies, can contain high FODMAP ingredients, like garlic and onions.
Fructans are a type of carbohydrate in the FODMAP group. They are found in a variety of fruits, vegetables, and grains.
This is not an extensive list but is some of the more common causes of IBS
Summary
The FODMAP diet is a dietary approach that focuses on reducing the amount of certain types of carbohydrates and sugars that can be difficult to digest for people with irritable bowel syndrome (IBS). It is a short-term diet that can be used to help manage IBS symptoms such as bloating, gas, abdominal pain, and constipation. Common FODMAPs include fructose, lactose, fructans, galactans, and polyols. The FODMAP diet can also be beneficial for mental health, as it can help reduce gut stress and improve mental well-being.
It is important to consult with a dietitian or healthcare professional before starting the diet, as it can be difficult to follow and can lead to nutrient deficiencies if not done correctly.
