Published on 12, July, 2020
Who here has symptoms of IBS?
I think I have it because I get arthritic pains in my joints after eating, a bloated stomach (even when I eat a low calorie diet), frequent feelings of tiredness and sometimes violent bowel movements. I've been researching and here's what I found out about Irritable Bowel Syndrome and the Low FODMAP diet. First of all, here are the symptoms of IBS:
The FODMAP theory holds that consuming foods high in "FODMAPs"—short for fermentable oligo-, di-, monosaccharides, and polyols, a collection of short-chain carbohydrates found in many common foods—results in increased volume of liquid and gas in the small and large intestine, contributing to symptoms such as abdominal pain, gas, and bloating, and the motility problems of diarrhea and constipation. The theory proposes that following a low-FODMAP diet should result in a decrease in these symptoms.
Research has also indicated there appears to be a cumulative effect of these foods on symptoms. In other words, eating more high-FODMAP foods at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation.
The following foods have been identified as being high in FODMAPs:
Fruits
Grains
Lactose-Containing Foods
Dairy Substitutes
Legumes
Sweeteners
Vegetables
The following foods have been identified as being low in FODMAPs:
Dairy and Alternatives
Nuts
Seeds
Protein Sources
I had IBS for years. Didn't have a clue that's what it was for most of that time, but I had identified a link with stress / anxiety. However about 15 years ago I needed to lose some weight and after failing on a low fat diet tried low carb, and my IBS disappeared. I am eating to maintain my weight now so am not so low carb, and I do eat some of the foods on the high FODMAP list, - rye crispbread, Greek yogurt, beans, honey, xylitol, mushrooms and peas with no problem. I also buy an ice cream sweetened with stevia. I find that bread is one of the worst foods for me, plus too much sugar. I have also recently started to have problems with Brussels sprouts so have had to stop eating them, and can now only have mild curries or chilli, not anything too spicy. Recent research on good but bacteria shows benefits for weight loss, but I'm not sure if it helps with IBS. That's why I have Greek yogurt every day, as it should feed good bacteria, so I'm mystified as to why it's "bad" in this list. It's great to have a well functioning gut!