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The Low-FODMAP Diet Made Simple
Last week we talked about a more strict low-FODMAP approach that lasts approximately 2-4 weeks. Just enough time to evaluate whether or not the elimination of FODMAP-containing foods results in a decrease in the amount and/or intensity of symptoms. Real talk, that seems super hard. You’re right, it is challenging and definitely takes some planning, creativity, and re-learning how and what to eat in the short-term. There IS another way. If you would like to dip your toes into the low-FODMAP diet without going all-in, you may be interested in the simplified low-FODMAP diet. Who is simplified low-FODMAP diet good for? A less-restrictive option is recommended for the elderly, due…
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Homemade Bagels | Low-FODMAP
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Phase 1: FODMAP Elimination
Ok, so now we know what the 6 FODMAP groups are (hint: fructose, sorbitol, mannitol, fructans, lactose, and GOS), and some low-FODMAP alternatives. Now we are going to make a game plan for executing phase 1 of the low-FODMAP diet. Talk to me about the phases, how many are there? Good catch. The low-FODMAP diet has 3 phases: Phase 1: FODMAP Elimination Takes approximately 2-6 weeks, this is not meant to be long-term Swap high-FODMAP foods and serving sizes for low-FODMAP alternatives If GI symptoms get better while eliminating FODMAPs, we move on to the next phase Phase 2: FODMAP Reintroduction If symptoms responded well to the first phase, we…
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Food, Mood & Symptom Journal
If you are experiencing GI symptoms, one of the best things you can do is keep track of the type of symptoms you are experiencing for approximately two weeks, including: Type of Symptoms– the type of symptoms you are experiencing (i.e. Frequent or infrequent stools and consistency, bloating, gas, abdominal pain, flatulence, etc.) Symptom Strength– how strong the symptoms are on a scale from 1-5, and whether or not the symptoms are better or worse at different times of the day Length of Time– How long the symptoms last during this flare-up compared to an average flare-up or the longest amount of time symptoms have occurred for Patterns– Note how…
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GOS, more like SOS.
Galactooligosaccharides, try saying that ten times fast, is our last FODMAP highlight. You may have heard the old tune “beans, beans, the magical fruit. The more you eat, the more you toot.” Well, they weren’t wrong. This is starting to get repetitive. Tell me about it. GOS are kind of like cousins to fructans, they are both oligosaccharides and act in the same way. They aren’t digested because humans don’t have the digestive enzyme to break down the sugar chains into single units. Bacteria in the gut use the undigested matter as food and fuel for fermentation, causing gas and bubbles (think, kombucha or beer). This gas takes up space…
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Is Lactose Causing my IBS Symptoms?
I scream, you scream, we all scream… because lactose causes our IBS symptoms? Kidding aside, lactose-intolerance is actually very common, with even higher prevalence in non-white populations. How does it work? Well, I’ll tell you! Your body needs the enzyme lactase in order for the lactose sugar to be broken down smaller and digested. If you have a large lactose “load” (think, milkshake), your body has to produce enough of the enzyme to cover the load. If your lactase can’t keep up, the lactose reaches your large intestine and does not get digested. Water is attracted into the colon, and gut bacteria use lactose as fuel for fermentation. This produces…
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Is Fructose causing my IBS symptoms?
Fructose may be causing your IBS symptoms, and here’s why! Fructose is one of the most basic breakdown products of sugar, and definitely a word you have heard before. Not being able to absorb large doses of fructose is actually universal (aka it happens to everyone). However, 1 in 3 people are able to absorb very little fructose, or unable to absorb it at all, causing water movement, fermentation in the colon, gas, bloating, abdominal pain, and diarrhea or constipation. Since people with IBS have hypersensitive intestines, even “minor” symptoms may feel exaggerated and painful. Details, please. So basically, we are worried about two things, amount and sugar ratio. Have…
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Polyols: The P in FODMAPs
You lost me. Truth be told, microbiology was not my favourite subject in University. But, unlike trigonometry, I actually use this knowledge daily when working with clients. Polyols are sugar alcohols. Which is a bit confusing, because they are neither sugar, nor alcohol. But, they are the breakdown products of sugars, and include: sorbitol, mannitol, xylitol, and maltitol. We are going to focus on sorbitol and mannitol. I’ve heard of these before? I’m sure of it! You may have heard the term sugar alcohol before this whole FODMAP thing, because sugar alcohols are a low-cal sweetener added to sugar-free products, like: gum, mints, and candies. Even in people without IBS,…
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Fructans, not Gluten.
Ok, just a quick recap. FODMAPs are groups of short-chain sugars and the breakdown products of carbohydrates. They are either poorly absorbed, or not absorbed at all, causing fermentation by gut bacteria and ultimately resulting in gas, bloating, abdominal pain, and diarrhea or constipation. Today our focus is on fructans, an oligosaccharide. Humans lack the enzymes needed to break down these fructans into individual sugar units, even in a body without Irritable Bowel Syndrome. However, due to the hypersensitivity of the gut characterized by IBS, these symptoms are felt more intensely. What foods have Fructans? Good question. Fructans can be found mainly in breads, cereals, and starches, and to a…
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WTF… What The FODMAPs!?
My doctor told me to eliminate FODMAPs, now what!? Does this sound familiar? FODMAP stands for Fermentable Oligo- Di- Mono- saccharides And Polyols… don’t worry, there will NOT be a quiz. Basically, the small breakdown sugars in some foods (FODMAPs) are poorly absorbed, or not absorbed at all. They are: Fructans Galacto-oligosaccharides (GOS for short) Fructose Mannitol Sorbitol, and Lactose FODMAPs sit in the large intestine attracting water and literally fermenting in the gut, causing: Diarrhea, constipation, or both Gas & bloating Abdominal pain & distension The 3 Phases of the low-FODMAP diet are: Elimination of all FODMAPs. Staying on a strict low-FODMAP diet for 2-4 weeks allows you and…
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Phase 2: FODMAP Reintroduction
The Low-FODMAP Diet Made Simple
GOS, more like SOS.
