IBS Diet Guidelines : FODMAP and Alternatives

IBS or stand for Irritable Bowel Syndrome is one disease that attacks human digestive system precisely in part of the large intestine. Many people think of the IBS disease is just like as regular diarrhea but in fact they need to be careful because it could be worse just like other serious diseases. The IBS disease can come and go for years and even a lifetime suffered by patients. Indeed diarrhea is one of the symptoms of IBS. Besides, there are some other symptoms people need to know.

IBS Symptoms

Cramping and stomachache are some of the IBS symptoms but usually decreases after a stool. In addition, other symptoms that commonly arise bloating and swelling stomach, fatigue, easily farting, diarrhea, feces contains mucus, nausea, back pain, and others.

Then who is susceptible to IBS disease? The disease allows to attack those who under the age of 45 years old, female, sufferer of mental disorders such as stress, trauma, and depression. Moreover, a family history of IBS has also contributed to the risk to their generation.

Knowing The IBS Causes Before Choosing The Right Diet Treatment

Before moving on to the treatment of people with IBS, note also the factors or causes of a person can suffer IBS. Several things trigger the disease can be divided into several categories, namely in terms of food, stress, hormones, and another disease like diarrhea infection (gastroenteritis).

Actually there are some IBS treatments that you should know, but for this time, we are talking about some IBS diet lists and guidelines.

The food is of course associated with a person’s lifestyle. High FODMAP food can trigger and make worse of IBS e.g. chocolate, spicy foods, fatty foods, certain fruits, beans, cabbage, broccoli, milk, alcohol, soft drink, and others.

FODMAP : Best Diet for IBS

What is FODMAP? FODMAP is carbohydrates that are difficult to be digested by the body and easily found in everyday human food.

FODMAP (as explained in Monash University) is an abbreviation of several letters, namely:

  • F for fermentable
  • O for oligosaccharides (fructans and Galactans)
  • D for Disaccharides (Lactose)
  • M for Monosaccharides (Fructose)
  • A for And
  • P for Polyols (Sugar alcohols).

How FODMAP Works on IBS

FODMAP is a kind of food with carbohydrates that are not fully digested by the body. This led to the production of additional gas and fluid into the intestine. FODMAP will be fermented by the body’s natural bacteria as it passes through the small intestine into the large intestine.

The liquid and gases cause pain, bloating, diarrhea in people with IBS. Then, it is needed a way to reduce the intake of excessive FODMAP by performing FODMAP diet. It is a diet to reduce the consumption of particular foods containing high FODMAP.

The patient will feel better after applying FODMAP diet system. This diet will balance the bacteria in the intestine that would also give an influence to other organs such as brain for patients who complain of headaches.

Sample Food with High FODMAP that Should Avoid

Below some food that contains high FODMAP :

Food with High Fructose
Some fruits and vegetables which are high in FODMAP e.g., high fructose as in apple, cherry, mango, pear, watermelon, fig, high fructose corn syrup, honey, artichokes, beetroot, cabbage, brussel sprouts, chicory, beans, asparagus, and sugar snap peas.

Food with High Fructans
Furthermore, high fructans food can be obtained from peach, rambutan, watermelon, rye, barley, onions, and garlic. The examples of High polyoils are apple, apricot, lychee, nectarine, plum, prune, pear, cauliflower, mushroom, and snow pea. The sugar in milk also contains lactose, while galacto is contained in nuts.

There are also many foods that contain high FODMAP like sorbitol, mannitol, dandelion tea, fruit and sauce pastes, fruit juices, milk, cream, grain-based food (pasta, noodle, bread, cereal, biscuits, and milk-based food like ice cream, yogurt, and cheese.

Low FODMAP Diet Guide

To reduce and maintain regular intake of foods that are harmful to patients with IBS, a simple way is to create a new habit by changing lifestyle to be healthy. For good management for IBS treatment, the patient would need the help of a nutritionist doctor.

Low FODMAP Foods

Then, what should be consumed by people with IBS? Some of the following foods will help the process of decreasing FODMAP. For fruits, it is good to consume lemon, grapefruit, banana, blueberry, and raspberry.

Moreover, vegetables and grains such as carrot, celery, green beans, pumpkin, zucchini, potato, oats, tapioca, rice, and gluten free bread or cereal are also good.

There are also other products made from milk that are good for IBS such as lactose free milk and yogurt, and hard cheese. Other super foods are tofu and maple syrup. Apparently, there are still plenty of tasty and healthy foods that can be consumed in the FODMAP diet.

IBS Diet Video with FODMAP

Watch this video about the explanation about FODMAP :

How Long for FODMAP Diet to Work

FODMAP diet is usually done within a period of 6-8 weeks. Consultation with a doctor should also be carried out if the treatment of IBS in the house shows no improvement. It needs further treatment because if IBS worsen, IBS can evoke to the symptoms of more serious disease like cancer.

IBS Diet Alternatives

There are also several other similar IBS diets that can be tried by those who suffer this disease. The first is a high-fiber diet. It is simply done by consuming high fiber food as in vegetables and fruits. Best fiber for IBS to consume are vegetables, fruits, and whole grains that can reduce constipation.

1. High Fiber Diet

Just focus on soluble fiber in fruits and vegetable to eliminate bloating as a reaction to the increased fiber in the body. It is called a low fiber diet. It is used when a lot of unhealthy foods intake just like eating food at fast food restaurants.

2. IBS Diet Gluten Free

Gluten free diet can also help to reduce the symptoms of IBS by eating foods with gluten free version. Next, elimination diet is a diet that focuses on reducing one food to reduce the symptoms of IBS.

3. Insoluble Fiber

The recommended foods are nuts, chocolate, coffee, and insoluble fiber food. Cut out the food for about 12 weeks and see the development of IBS symptoms. Do the next food on the list interchangeably.

4. Low Fat

Low fat diet is also useful, especially for those who suffer obesity. Fatty foods such as fried foods and animal fats usually have a low fiber.

5. Therapy and Exercise

So it is better to consume lean meat, low fat milk, fruit, vegetable, and grain. In addition, some efforts also need to be done such as psychological therapy, regular exercise, yoga and meditation to reduce stress levels, and taking supplements including probiotics and other medicine. The most important thing among all is to change the lifestyle to a healthy life.

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