Get immediate relief for an irritated bowel syndrome (IBS) through diet
What is IBS? If you're familiar with it, no need for an introduction. If not and you are curious about it -- first of all, welcome! IBS means "irritable bowel syndrome", a condition that is pretty ordinary and which affects almost 15% of adults in the U.S. Out of these, the most affected ones are women. So, if you have IBS, you will know what this feels like, as symptoms might be: bloating, diarrhea, abdominal cramps, and constipation. Unfortunately, there is no cure for Irritable Bowel Syndrome, but there are plenty of methods that could decrease your symptoms. One of the easiest ways to do it is through diet, and some doctors recommend a low FODMAP diet. This diet is no special thing, and you can think of it as adding something new to your skincare routine. Plus, you get the guidance and help of a dietitian on the way, so you won't be alone.
What is low FODMAP?
FODMAP means "Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols." In short, carbs can ferment in your gut. But if you suffer from IBS, you might not absorb the components of the FODMAP super well, and the good you ingest might produce gas and cause discomfort. So, these changes in digestion also affect the fluid balance in the gut, and this can generate constipation and diarrhea. The consideration behind a low FODMAP diet is that if you should avoid these FODMAP foods, and make your gut more satisfied.
What foods should you avoid?
Well, definitely the ones that are high in FODMAPs. This might sound easy but it might be tricky. Some fruits are high in FODMAPs (apples) and others are not. And remember, it's not avoiding them completely, but eating less of them. More importantly, always ALWAYS check with your doctor and a dietician on which groups of food to avoid or cut, do not do it by yourself! Here are some examples:
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Lactose (milk, yogurt, ice cream)
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Fructose (fruits)
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Fructans (vegetables like broccoli, Brussels sprouts, broccoli, onions, garlic
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Grains (like wheat and rye)
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Legumes (chickpeas, lentils, beans)
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Polyols (fruits like apples, blackberries, and watermelon)
The next foods can be considered when you start your new journey with a low FODMAP diet. It's safe to eat dairy - make it lactose-free: rice milk, almond milk, coconut milk. Fruits - bananas, blueberries, citrus. Vegetables - carrots, cucumbers, eggplant. Proteins - meat, fish, eggs, tofu. Nuts and seeds - almonds, walnuts. Grains - oat, rice, and quinoa.
Unfortunately, a low FODMAP diet might be restrictive and seem confusing. But doctors recommend making it in three phases. Only the final phase will be a personalization of this diet, so it's important that you are supervised by a doctor and a dietitian while you do it.
There are drawbacks to a low FODMAP diet, as it is super restrictive and difficult to follow. However, you should know that this diet is not a long-term key to solving your heal problems. Its only purpose is to discover those foods that are triggering and worsening your IBS! And at the same time, which foods don't cause a flare-up? That's why you should talk to your doctor if you follow another treatment or have some health restrictions, to avoid developing other conditions or worsening existing ones.
Because ultimately, a low FODMAP diet may not be the answer for everyone. If you struggle with eating disorders now or have done in the past, this may not be a perfect approach for you, it might even be dangerous and cause you great harm. Or if you are pregnant, again, this isn't the best idea and you should avoid any diets, as your nutritional needs are higher during this time and a restrictive diet can be dangerous to you or your baby.
In conclusion, a low FODMAP diet is about trial and error. You need to figure it out for yourself, with a little guidance, what foods will not cause your IBS to become worse but help you heal from it. And although this might sound like a complex diet, the good news is that you can do it! Just set your mind to it, take a journal and start your own food diary and journey. And please, whatever you do, make sure to consult a doctor! Good luck!
