I regularly receive people who consult me for bloating, abdominal pain, excessive gas, constipation or diarrhea, when not an alternation of both. Most of the time, I will ask the person to embark in a short Low-FODMAP diet to help understand the root cause of the problem, and most of the time the symptoms decrease pretty quickly.

FODMAP is the acronym for Fermentable by Colonic Bacteria Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are all types of sugars or short chain carbohydrates easily fermentable by intestinal bacteria.

The low-FODMAP Diet was developed by Monash University in Australia about twenty years ago. It consists in removing certain carbohydrates at high fermentation power, to improve problems related to gastrointestinal diseases and pathologies, including SIBO (Small Bacterial Intestine Overgrowth) and IBS, Irritable Bowel Syndrome.

These FODMAPs are present in many foods that we consume on a daily basis: fruits, vegetables, dairy products, legumes, nuts, sweeteners. The list is long and in the vast majority of cases, these FODMAPs are beneficial, highly appreciated by all, and they will not cause digestive problems. In some people, however, the absorption of these sugars by the intestinal microvilli is not done properly. Instead of being absorbed in the small intestine, they continue their way in the digestive tract to the colon. This journey allows for the start of the fermentation process and causes digestive disorders.

This can explain why some diets that we classify as “super healthy” (think buddha bowls, hummus, lentils, avocado toasts), based on fruits and vegetables, may be disastrous for many people.

The Low-FODMAP Diet represents an interesting option for those with digestive disorders, at a physical and mentally level. Indeed, the compounds from FODMAP fermentation are likely to alter the intestinal barrier, as well as the blood-brain barrier, making them permeable to potentially pathogenic agents.

 

How does the Low-Fodmap diet work?

 

A Low-FODMAP Diet takes place over a relatively short period of time, usually between 2 and 8 weeks. It is important to consult a healthcare professional before starting this diet which can, over longer periods, impoverish the body in essential nutrients. FODMAPs are mostly prebiotics, that is to say foods that will feed our probiotics, our “friends” bacteria, which digest our food, synthesize vitamins and neuro-transmitters, and who play a fundamental role in our immune system.

In the case of SIBO, the diet is most of the time paired with natural, plant-based anti-microbial supplements to help cleanse the small intestine which is not supposed to host bacteria, like the colon. Digestive enzymes and other digestive help may be required in order to be able to reintroduce foods. The progressive introduction of probiotics is the last step, and it will strengthen a healthy gastrointestinal flora to grow, and improving intestinal motility.

 

High-FODMAP Foods

 

Here is a list of foods rich in FODMAPs. Many lists are found on the net, sometimes contradicting each other. Keep in mind also that certain foods not listed anywhere can be the cause of gas and bloating. We are all unique and responding to different ingredients.

 

 

The list of limited products seems long, but the list of authorised foods, that is to say low in FODMAPs is long as well. These “OK foods” are generally anti-bloating foods such as carrots, cucumber, green bean, radish, spinach, zucchini, kale, salad. And also kiwi, grapefruit, grapes, firm banana, strawberry, raspberry, blueberry, melon, pineapple, tomato, hard cheeses, camembert, brie, feta, eggs, white and red meat, fish, seafood, tofu, quinoa, spelt, oats … and even dark chocolate!

If you suffer from bloating, gas, reflux, stomach aches, headache, fatigue, mineral deficiency, eczema, rosacea acne, joint pain, I encourage you to make an appointment to assess your tolerance to fODMAPs, to check that you do not suffer from a SIBO, and that your intestinal flora is well balanced. Full health begins in the intestine!

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