Low FODMAP - yes or no?
A low FODMAP diet is often recommended for people with IBS and other digestive health problems, but because it is such a restricted diet, it is not intended as a long term solution and recent research shows that it may not be as beneficial for gut health as we first thought.
If you really want to know, FODMAP stands for ‘fermentable oligosaccharides, disaccharides, monosaccharides and polyols’. These are specific types of carbohydrates found in a wide range of foods including certain fruit and veg, mushrooms, lentils and milk.
It is thought that these high FODMAP foods are fermented in the large intestine (or colon) by our gut microbes and one of the side products is gas. When things are out of balance and we have too much fermentation, then we feel gassy, windy, crampy and in pain, with a side of consitaption of diarrhoea. The usual IBS symptoms.
Obviously a low FODMAP diet restricts foods that we normally think of as being super for our health - like broccoli, onions, garlic, beans, lentils and some wholegrains in an effort to reduce the amount of fermentation happening the gut and many people swear by this sort of diet to help them manage IBS.
The problem is that although the low FODMAP diet cuts out foods that might be triggering symptoms, it doesn’t get to the root cause of why these foods are a problem in the first place, and often the answer lies in the fact that many people with IBS have dysbiosis, or an imbalance/low abundance of probiotics in their microbiome.
A low FODMAP diet should only be considered a short term way of eating, and is definitely not a diet for life. This restrictive diet can give your digestive system a rest from the offending foods while you work on eating in a way that repairs and restores digestive health, but if a low FODMAP diet is followed longer term, it has potentially dire consequences on our gut health, as well as restricting many nutritious foods from the diet.
A low FODMAP diet excludes the very foods that are beneficial for the health and balance of healthy bacteria in our gut microbiome, and research shows that a low FODMAP diet may negatively impact the gut microbiome after just 4 weeks.
Here are some ways you can eat to help support a healthy digestive system:
Slow it down. If you tend to eat quickly, try slowing things down a little. Set your cutlery down between each mouthful, chew your food well and enjoy your mealtimes.
Try eating more cooked foods than raw food. The cooking profess can give your digestion a little support as it helps to breakdown fibres and some proteins. Soups rather than salads, stewed fruit rather than fresh for example.
Drink enough water. Your digestive system depends on your body being well hydrated, so try increasing your water intake, or if you prefer, try some herbal teas like fennel or peppermint that some people find useful for digestion
Take wheat out for a week. Some people find that the type of gluten found in wheat can be difficult to digest. A lot of wheat products also contain flour improvers that may irritate the delicate lining of your digestive tract. Try one week wheat-free, so no bread, pasta, couscous, some cakes and biscuits, crackers and see if it makes a difference
Take care with sugar, A high sugar diet depletes our microbiome of the good bugs, so cut back on the sweeties, chocolate, biscuits and cakes and keep your sugar intake low.
Try eating bitter foods at the start of meals - foods like chicory, rocket or broccoli contain bitter components that get the saliva juices flowing and are thought stimulate digestive activity. Even a glass of water with a slice of lemon might be useful.
Consider supplementing probiotics or a digestive enzyme for a little extra support.
Talk to me about microbiome testing as part of your 1-2-1 nutrition package if you want a more tailored, bespoke approach to help you manage your digestive health.