Irritable bowel syndrome (IBS) is a common digestive disorder characterised by excessive bloating, gas, and changes in bowel habits. Many things can exacerbate these symptoms, such as stress and a poor diet.
When you present your symptoms to a gastroenterologist or specialist gastro nurse, they will likely run a few tests to rule out other digestive disorders like coeliac disease and inflammatory bowel disease (IBD) to land with a diagnosis of irritable bowel syndrome. One of the main things they will ask about is your bowel habits and whether they have been significantly different in the last six months compared to usual.
The exact change in bowel habits and regularity depends on the type of IBS. There are three main types – IBS-C, IBS-D, and IBS-M. The former refers to IBS which tends towards constipation, IBS-D tends towards diarrhoea, and those with IBS-M can swing between constipation and diarrhoea.
Although each type of IBS differs in symptoms, the methods of management are similar. There are lots of natural remedies that can help with the bloating, gas, abdominal discomfort, and bowel irregularity that are associated with IBS. One of the most common natural remedies that practitioners recommend for those with irritable bowel syndrome is the low-FODMAP diet.
If you’ve never heard of the low-FODMAP diet, don’t worry! We're going to cover everything you need to know about this particular diet and how it can benefit those with IBS. We will also cover some extra tips and tricks for managing IBS and improving your gut health if you’re not keen on following a low-FODMAP diet or find that it’s not as effective for you as you would like.
What is a Low-FODMAP Diet?
The low-FODMAP diet is an elimination diet that is commonly recommended for those with IBS. It involves removing high-FODMAP foods from the diet to alleviate IBS-related symptoms like gas and bloating, and improve overall gut health.
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are all fancy words for fermentable carbohydrates, which are found in a wide range of different foods.
Fermentable means foods that can be broken down (fermented) by gut bacteria, leading to gas production.
Oligosaccharides are soluble prebiotic fibres that are abundant in onions, garlic, beans, lentils, and wheat-based foods.
Disaccharides are similar to oligosaccharides but comprise just two sugar groups (hence the prefix ‘di’) instead of several sugar groups (‘oligo’). They are fermentable carbohydrates that fuel the probiotic bacteria in your gut. Examples of disaccharides are lactose and maltose.
Monosaccharides refer to single sugar molecules, such as glucose or fructose. They are also easily fermented by the gut bacteria.
Polyols are sugar alcohols that are commonly used in artificial sweeteners.
High-FODMAP and Low-FODMAP foods
So, what foods are high in FODMAPs and should, therefore, be avoided on a low-FODMAP diet? High-FODMAP foods include:
- Vegetables – artichoke, asparagus, cauliflower, garlic, green beans, mushrooms, and onions
- Fruits – apples, cherries, mangos, nectarines, peaches, pears, plums, and watermelons
- Dairy products – milk, yoghurt, soft cheese, and ice cream
- Beans and legumes, including lentils
- Wheat, rye, and barley-based foods, such as bread, cereals, breakfast bars, and biscuits
Looking at this long list of high-FODMAP foods that you can’t eat on a low-FODMAP diet, you might be wondering what you can eat. Don’t worry! There are lots of foods that are suitable for you to eat if you have IBS and are on a low-FODMAP diet, including:
- Vegetables – bok choy, bell peppers, carrots, cucumber, green beans, lettuce, potatoes, tomatoes, and zucchini
- Fruits – grapes, kiwis, oranges, pineapples, and strawberries
- Dairy products – nut milks, oat milk, soya milk, and hard cheeses
- Poultry, seafood, eggs, tofu, and tempeh
The reason why FODMAPs can lead to bloating and other digestive issues is because these carbohydrates get fermented by the bacteria in the gut. Fermentation is a chemical process that produces carbon dioxide, leading to gas build-up in your lower digestive tract. Lots of gas means lots of bloating, discomfort, burping, and farting (sorry to put it so bluntly)!
Who Should Try a Low FODMAP Diet?
So, who is the low-FODMAP diet for? Who will benefit the most from cutting out high-FODMAP foods and incorporating more low-FODMAP foods into their meals and snacks?
FODMAP-containing foods aren’t the devil. Fermentable carbohydrates are important sources of dietary fibre, which supports great digestive health and function. It’s recommended that adults consume 30 grams of dietary fibre a day for optimal digestive health unless they have an underlying health issue that is best treated with a low-fibre diet.
If you’re prone to bloating, gas, and abdominal discomfort when eating high-fibre foods, a low-FODMAP diet might be the answer to your prayers, even if you don’t have a gut health issue like irritable bowel syndrome.
Following a low-FODMAP diet might be more important if you have a diagnosed digestive health disorder, such as IBS or small intestinal bacterial overgrowth (SIBO). Research shows that people living with these disorders can benefit greatly from eliminating FODMAPs from their diet.
You might also want to try out a low-FODMAP elimination diet if you think that you have food sensitivities and want to figure out which foods trigger your symptoms more than others.
If you want to give a low-FODMAP diet a go, we recommend doing so under the guidance of a registered dietitian to ensure you do it correctly and avoid any unwanted side effects. With the help of a professional, you can get the most out of your elimination diet and accurately identify which foods are your triggers. A registered dietitian will also help you manage your digestive symptoms in other ways if a low-FODMAP diet isn’t agreeing with you.
How Does a Low FODMAP Diet Benefit People?
A low-FODMAP diet can benefit those with digestive health issues that cause bloating and abdominal discomfort. It can alleviate digestive symptoms and make living with a gut health issue easier, especially when you’re supplementing with probiotics and digestive enzymes, too.
Generally, it’s recommended that you follow a low-FODMAP diet for no more than eight weeks, especially if you’re doing so alone and not under the guidance of a registered dietitian. If you’re underweight, it might not be a good idea to switch to any sort of elimination diet as this could cause further weight loss.
Other Techniques to Manage IBS
Alongside the low-FODMAP diet, many other natural remedies are effective for tackling IBS and its symptoms. We've discussed some great things you can do to manage your irritable bowel syndrome and reduce bloating, gas, and other digestive symptoms without reaching for medications.
Stay hydrated
Dehydration can cause your body to retain more water, which can contribute to bloating and puffiness. In turn, dehydration can exacerbate IBS symptoms and make you feel sluggish.
Therefore, one of the most effective natural remedies for tackling IBS is drinking more water. The NHS recommends that we all aim to have six to eight glasses of water a day to stay adequately hydrated. If you walk a lot or work out, you will need more than this to replace the water you’re losing in sweat.
To avoid getting too bogged down with the numbers, we recommend simply drinking enough, such that you don’t feel thirsty during the day or night. Your body is clever, and it will give you clear signs when it’s dehydrated, such as thirst, dark yellow urine, dizziness, and headaches. If you’re experiencing these symptoms, especially the first two, then it’s likely you’re not drinking enough!
Keep a bottle of water by your side, no matter where you go, and take sips regularly throughout the day. This will keep you hydrated without you needing to glug a pint of water at a time and keep the symptoms of IBS at bay.
Take a daily probiotic supplement
Probiotic bacterial species include Bifidobacterium, Lactobacillus, and Enterococcus. These bacteria live in their trillions (yes, trillions with a ‘t’!) in the human colon, where they support the digestive system in the metabolism of ingested foods and the absorption of nutrients from the colon into the bloodstream.
It’s thought that the gut microbiome is less diverse or disrupted in some way in those who have irritable bowel syndrome. More specifically, the levels of beneficial probiotic bacteria are reduced, and pathogenic (harmful) bacteria are more likely to grow in the gut.
Taking a probiotic supplement can boost the levels of probiotic bacteria in your lower digestive tract if you have imbalances in your gut microbiome. A Dose For Bloating is the perfect supplement for your IBS symptoms. Its unique formulation is specifically designed to beat bloating and provide gas relief so you can manage your digestive issues more easily.
To further boost your probiotic intake, you can eat more fermented foods, which are notoriously high in probiotic bacteria. Fermented foods include sauerkraut, yoghurt, tempeh, tofu, and miso.
Drink a cup of herbal tea each day
Herbs can be great for alleviating digestive symptoms and making living with IBS more bearable. Herbal teas are an easy way to add more herbs to your diet, and they often taste delicious!
Whether you choose a classic peppermint tea or a yellow turmeric tea, you can reduce inflammation within your gastrointestinal tract and promote healthier digestive function by consuming herbal teas. Many herbs have natural anti-inflammatory properties and are popular natural remedies for bloating, constipation, and abdominal discomfort.
If you don’t like the often bitter or earthy tastes of herbal teas, consider stirring a spoonful (or two) of honey into your drinks to make them sweeter and more enjoyable. There’s nothing heartier than a cup of hot herbal tea with some delicious honey stirred into it! Plus, herbal tea has less caffeine than coffee or tea, so shouldn’t exacerbate digestive symptoms in the same way.
Take some digestive enzymes
Alongside probiotics, digestive enzymes can be beneficial for those with IBS. A digestive enzyme supplement can support your natural digestive enzymes and promote more efficient digestion. They can be particularly helpful if you enjoy eating high-FODMAP foods and aren’t willing to give them up but also don’t want to deal with the repercussions of these foods when they worsen your IBS!
A Dose For Bloating contains seven different digestive enzymes (papain, bromelain, lipase, amylase, protease, cellulase, and lactase) to support your digestive system and make living with irritable bowel syndrome simpler. Taking a capsule or two a day, whether you want to take one in the morning and one in the evening or two before your main evening meal, will reduce your bloating and gas after eating.
