Living with irritable bowel syndrome (IBS) can be challenging and distressing. For many people with IBS, the low FODMAP diet has been a go-to solution for managing symptoms. There seems to be a common misconception that once you start the low FODMAP diet, you’re destined to follow it indefinitely. Let’s take a look at why this isn’t necessarily the case. Let’s explore the science behind IBS, the role of the low FODMAP diet, and why long-term solutions should focus on addressing the root causes of digestive distress, and encouraging a more inclusive balanced diet for the longer term.
Understanding IBS and the Low FODMAP Diet
Let’s start with the basics. IBS is a chronic gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, diarrhea, and constipation, flatulence and stool urgency. IBS is what is referred to as a “diagnosis of exclusion”. In other words, it’s the diagnosis given, when all other more sinister reasons for the gut symptoms are ruled out. IBS is most common in females, under 50 years of age. The global prevalence of this functional gastrointestinal disorder is estimated to be around 11%.
The low FODMAP diet, developed by researchers at Monash University, aims to alleviate symptoms by reducing the intake of fermentable carbohydrates known as FODMAPs, which can trigger digestive issues in some people. FODMAP foods may be familiar to you already if you suffer with IBS, because you will likely recognise a link between when you eat these foods and increase gas, gurgling, bloating and flatulence.
F– fermentable – refers to types of sugars and fibre which are broken down by gut bacteria and microbes, to produce gases.
O– oligosaccharides- oligo (many) saccharide (simple sugars)
D– disaccharides – di (two) saccharide (simple sugars, includes sucrose – table sugar, lactose and maltose)
M– monosaccharides- mono (one) – monosaccharides are the simplest sugar. The most simple and basic unit of all carbohydrates.The building block of more complex sugars or carbohydrates. (includes glucose, fructose, galactose)
A– AND
P– polyols- refers to sugar alcohols, which is a weird name, because sugar alcohols are neither sugar nor alcohol.
FODMAPs then, are a collection of carbohydrates that aren’t absorbed properly in the gut and have the potential to trigger gut symptoms in some people. Oligosaccharides are found in food like wheat, beans, garlic, and onions. Disaccharides such as, lactose are found in dairy products like ice cream and milk, soft cheeses, and yoghurts. Monosaccharides refer to foods with high levels of fructose and are found in items like apples, mangos, and honey. Polyols or sugar alcohols are found in some fruits and vegetables like avocado, stonefruits, and mushrooms and are also used as artificial sweeteners in products like chewing gum, or diabetic products.
The Limitations of a Long-Term Low FODMAP Approach
FODMAP’s are found in a wide range of foods, in varying amounts, and most people can eat high FODMAP foods without any problems. While the low FODMAP diet can provide short-term relief for many people with IBS, relying on it as a long-term solution has its drawbacks. For starters, the restrictive nature of the diet can lead to nutritional deficiencies and imbalances, as many high FODMAP foods are great sources of essential nutrients like fiber, vitamins, and minerals and other beneficial plant compounds. Importantly, extended adherence to the low FODMAP diet may disrupt the gut microbiota, which plays a crucial role in digestive health and overall well-being. In particular, oligosaccharides are an important energy source for your good gut bugs, and removing these O food groups for too long can starve them, resulting in lower levels of protective bacteria in the gut. A
Addressing Root Causes for Long-Term Relief
Rather than relying solely on dietary restrictions, addressing the underlying factors contributing to IBS is key to achieving long-term symptom relief. This may involve identifying and eliminating other food triggers, managing stress levels, improving gut motility and function, and rebalancing the gut microbiome. Integrative approaches such as herbal medicine, prebiotics, probiotics, and lifestyle modifications can all play a significant role in restoring digestive harmony and reducing IBS symptoms.
It’s essential to work with a qualified healthcare provider, such as a naturopathic practitioner, nutritionist or registered dietitian, to develop a personalised treatment plan for managing IBS. Naturopathic practitioners can offer a wholistic approach, can help you navigate the complexities of your condition, identify root cause triggers, and implement natural strategies tailored to your unique needs and preferences.
While the low FODMAP diet can be a valuable tool for managing IBS symptoms in the short term, it shouldn’t be viewed as a permanent solution or a one-size-fits-all all approach. A more wholistic and sustainable approach is what you need to achieve long-term relief and enjoy a more varied and balanced diet. Remember, you don’t have to follow a low FODMAP diet forever – there are many paths to digestive wellness waiting to be explored.
