Imagine removing onions, garlic, apples, and wheat from your daily meals. Though it might sound stringent, this dietary adjustment could be the recommended solution for individuals struggling with digestive issues such as irritable bowel syndrome (IBS).
For those who experience digestive symptoms like bloating, cramping, diarrhoea, and constipation, the food that you eat could trigger them. These symptoms are common in IBS.
“When a person is diagnosed with gut health issues like IBS, under the advice of a doctor, the person is asked to consult a dietitian to get a detailed FODMAP diet plan,” says Ankita Debbarma, assistant dietician at Jawaharlal Institute of postgraduate medical education and research (JIPMER).
Developed by a team of researchers at the Monash University in Melbourne, Australia, the low FODMAP diet was extensively studied for its effects on individuals with IBS. Their research showed significant improvements in IBS symptoms.
The term “FODMAP” is an abbreviation representing Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. This dietary approach operates on the principle that certain short-chain carbohydrates that is present in various food, take longer to be absorbed in the small intestine. This contributes to abdominal symptoms that are characteristic of IBS.
The low FODMAP diet is highly restrictive and involves the exclusion of foods rich in specific carbohydrate types.
By a process of elimination
The diet first starts with an elimination phase, where food that are high in FODMAP are taken out of the diet.
“This is typically done over a period of a month to see if symptoms subside after eliminating all these foods,” says Geetha Ghaliyavar, a sports nutritionist from Bengaluru.
This is then followed by a reintroduction phase, where certain food is reintroduced slowly.
Ghaliyavar recommends gradually reintroducing food items, increasing quantities if no issues arise. Allow a three-day gap before introducing another food back into the diet.
“When reintroducing foods, it’s recommended to try one food at a time and document the response, including how well the food is tolerated and if there are any symptoms like bloating, discomfort, or constipation,” says Ghaliyavar.
But going on the low FODMAP diet is not something that individuals can do by themselves and will require the clear guidance of an expert.
“A low FODMAP diet is genuinely for somebody with a medical condition because it is highly restrictive, and it eliminates a lot of foods which are high in fibre or nutrients,” says Ghaliyavar.
This process can be complex and time-consuming, requiring a deep understanding of individual needs and patience in finding the right dietary approach.
