Irritable bowel syndrome is an inflammatory disorder of exclusion, which means that the medics have checked that your symptoms are not due to other systemic inflammatory issues or underlying pathological conditions. It is a functional condition with no underlying pathological cause. If you suffer with the symptoms of bloating pain, gas alternating constipation and diarrhoea, then you should get these symptoms checked out by your GP before you assume that it is IBS.
IBS can be linked to other conditions such as hypermobility and autism, the connections are not fully understood, but it can also be exacerbated by anxiety and stress.
What are FODMAPS?
These are foods that IBD+S sufferers struggle with they are in 5 groups:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
Polyols
These are basically foods that contain fermentable sugars or short-chain alcohols.
FODMAP FOODS:
Fructose – watermelon, peaches, nectarines, apples and peas.
Lactose – diary products
Galactans- found in legumes; peas , beans nad lentils
Fructans- Onions, garlic and grains that contain gluten.
Polyols- sugar alcohols incertain plant-based foods.
These food all have to be processed by the git before they can be digested and it is this processing that is not complete in IBS. It means that these foods enter the large intestine ina state where they are not easily digested by the microbiome, this leads to fermentation, causing bloating, pain and gas. The slow transfer of material through gut draws water in causing diarrhoea.
Are FODMAP food bad for you?
No, these foods are generally food that support the microbiome of the gut aiding in the balance of good versus harmful bacteria. People with healthy guts should seek out FODMAPs, excluding them from a healthy diet is a very poor idea.
The Fodmap Diet
Before starting a diet it’s important to be aware of certain issues; with the reduction in carbohydrates significant weight loss can occur, this can be an issue if you started the diet with a low body weight. There is also the risk of significant mineral exclusion as these FODMAPS are nutrient rich foods. The actual process of excluding these foods and sticking to the diet should not be underestimated which is why the advice of a dietician is strongly advised.
The Exclusion process.
Initially the food are excluded for a two to six week period in order to reduce the symptoms and break the inflammatory cycle. In order to get clear results it’s important that you do these things systematically.
Once symptoms have abated you can start to reintroduce the foods looking to see which particular foods are triggers. Once you have established this it may be possible to reintroduce the non-harming food while excluding or reducing the harmful ones to a manageable amount.
What food can you eat?
High protein foods like fish meat and eggs, some cheeses that are low in lactose like feta, brie and cheddar. Some grains such as quinoa, rice and oats have less gluten than other grains.
This diet is not a rapid process, it is a journey towards better health and may take months to show results. Over that time consistency and being systematic will pay off, constant chopping and changing can lead to real confusion and a longer process.
Some people may heal their gut and be able to eat virtually anything that they want. Others may have to exclude or reduce certain irritants but they will then have choices and options and be more in control of their health.