If you’re reading the title of this post, scratching your head, thinking Low-FODWHATNOW, this post is for you. Because 6 months ago, I’d have been in the same boat and now I’m here to help you out.
Let me give you the background in one speedy paragraph.
I’ve had IBS for donkey’s years and I’ve never felt the doctors have helped. I cut lactose from my diet then gluten, I took up meditation, I made small lifestyle changes, I started taking Symprove and I joined The Gut Health Empire. I still had and still have flares which I can’t control, so out of frustration I tried the doctors one last time for a referral to a dietician. And I got me one! But it was better than that, the dietician understood and was empathetic and said I was a perfect candidate for the Low-FODMAP diet. Bingo.
So, what the f**k is this diet and what the f**k does FODMAP stand for? Here comes the science.
Fermentable, Oligo-, Di-, Mono-saccharides and Polyols (FODMAPs) are short chain carbohydrates that are poorly absorbed in the small intestine. Once eaten, FODMAPs increase the amount of water in the small intestine and hello, loose stools. They’re also passed into the large intestine where they’re fermented, which explains the gassy nature of IBS.
Boom there you have it. Science, done.
FODMAPs can be found in a whole range of foods including:
• Oligo-saccharides: e.g. fructans (found in wheat, rye and some vegetables) and galacto-oligosaccharides (found in pulses and legumes)
• Di-saccharides: e.g. lactose (found in mammalian milk)
• Mono-saccharides: e.g. free fructose (found in honey, some fruit and fruit juices)
• Polyols: e.g. sorbitol and mannitol (found in some fruits and vegetables).
The team at Monash University in Melbourne, Australia, developed the diet for treatment for gut symptoms all common with IBS. Researches from King’s College London then took this and adapted it for the UK with loads of people I talk to having seen positive results.
As of last Wednesday, I’m now undertaking the 6-week elimination phase – shitballs – before reintroducing each of the FODMAPS to see exactly what triggers my IBS.
Because I’m an over sharer, I fully intend on blogging all the juicy details with you along the next 8 weeks.
So far I can tell you I’m finding it tough to even look at an avocado, especially as the diet only allows me to eat ¼ of one in one sitting. I mean really, a quarter?! What even is that? You can’t make guac with a quarter of an avocado. And you know how much I love me some guac.
The good news, I can still eat peanut butter, spinach, cucumber, carrots and bananas. And rice cakes are back in my life. The end.
Read More About My IBS Journey: