Why should you be eating a low FODmap diet if you’re suffering from IBS, and how does it help relieve symptoms…
What are FODMAPS?
Fermentable
Oligosaccharide
Disaccharide
Monosaccharides
And
Polyols
The above are inclusive of: Starch, Dextrin, Cullulose, Pectin, Glycogen, Sucrose, Lactose, Maltose, Glucose, Fructose, Galactose, Sugar Alcohols e.g. Sorbitol
A low FODmap diet includes short chains of sugar molecules which are easily broken down in the large intestine. They are fermented rapidly by bacteria, which can contribute to gastrointestinal symptoms in sensitive individuals. Studies show that a low FODmap diet improves symptoms caused by IBS:
A low FODMAP diet appears to be more effective than standard dietary advice for symptom control in IBS – Staudacher et al. (2011)
Low FODMAP diet has clinical efficacy but markedly reduces luminal Bifidobacterium concentration – Staudacher & Whelan (2016)
meals
You need to avoid certain foods, such as garlic and onions as they are both high in the FODMAP, fructan. Fructans are a type of oligosaccharide – as mentioned above. Like other FODMAPs fructans are poorly absorbed in the small intestine and rapidly fermented by bacteria in the large intestine leading to symptoms in some people with IBS. However, you don’t have to say goodbye to garlic completely! You are able to consume garlic infused extra virgin olive oil which you can use when cooking and flavouring foods through marinades, for example. Check out our FODmap Friendly Garlic Infused Extra Virgin Olive Oil out here!
We offer Low FODMAP meals here at KLK, to help reduce symptoms in people who suffer with IBS, along with the added benefit of being able to tell us your specific trigger ingredients at checkout to create a tailored specific meal box. This will, in term, help aid stress and anxiety around food to further reduce IBS symptoms.
meals
If you need support in this area, and would like more information, guidance and help with your diet, symptoms and understanding then please email us at: info@katieslifekitchen.co.uk to arrange a nutritional appointment with our Head of Nutrition, John Buckland
