Low FODMAP diet

Functional Medicine Research with Dr. Nikolas Hedberg: The Low FODMAP Diet

What are FODMAPs and how do I follow a low FODMAP diet? FODMAPs or Fermentable Oligo-Di-Monosaccharides and Polyols are a specific type of carbohydrate found in certain foods that you must avoid if you are following a low FODMAP diet. The family of FODMAPs include: Lactose from dairy products. Fructans: garlic, onions, wheat etc. Galactans: legumes such as lentils, beans, soybeans etc. Fructose: honey, certain fruits, high fructose corn syrup etc. Polyols: stone fruits such as avocados, peaches, plums, cherries, apricots, nectarines etc. and sweeteners such as xylitol, sorbitol, mannitol. Why should you follow a low FODMAP diet? FODMAPs create a few problems for your intestines that lead to Irritable Bowel Syndrome (IBS) and digestive system problems. The following symptoms can be caused by FODMAPs: Gas Bloating Abdominal pain & discomfort Abdominal cramps Fatigue Weight gain with difficulty losing weight Feeling like you don’t completely empty your bowel when you have a movement Alternating constipation and diarrhea Inconsistently formed stools such as random changes in size, shape and color Passing mucus Sometimes feeling hungry shortly after meals Fatigue after meals Brain fog How does this happen? FODMAPs draw a lot of water into your intestine which contributes to some of the symptoms listed above. Additionally, FODMAPs are not digested well and poorly absorbed which results in fermentation of the food that you eat. When your food ferments in the intestine, it causes the above symptoms as well. Why can’t you digest them well? If you have taken a lot of antibiotics throughout your life then you may have too many bacteria in your small intestine or abnormal bacterial colonies in your large intestine. Normally, the large intestine has a lot more bacteria than the small intestine; but if this shifts due to antibiotics and poor diet then you won’t be able to tolerate FODMAPs very well. If there is bacterial overgrowth in your small intestine known as SIBO (small intestinal bacterial overgrowth), then there will be rapid digestion and fermentation of the food you eat which leads to your digestive system problems. This can be compounded by yeast overgrowth and/or intestinal parasites. Beans are a classic example of a FODMAP that has had many jokes made about their connection with gas. The gas produced by beans is a result of their fermentation in the bowels due to problems with gut bacteria. Not everyone gets gas from beans which means they are a great indicator of healthy gut bacteria. How long should you follow the low FODMAP diet? This depends on your current situation and what your doctor prescribes. Most individuals stay on it for approximately 2-6 weeks and then begin restoring healthy gut bacteria with specific prebiotic and probiotic-rich foods. The great thing about the low FODMAP diet is that you don’t need to be on it for very long to restore healthy digestive system function. Your doctor may prescribe an antibiotic or herbal medicines to suppress the growth of bacteria in the small intestine during this diet. If your stool analysis shows yeast overgrowth or parasites then this diet will be extremely helpful for that as well. The healthier your gut bacteria, the better you will be at fighting infections in the intestine. Can I combine the ketogenic diet with the Low FODMAP Diet? Yes. All you have to do is follow the ketogenic diet and eliminate any FODMAPs that are listed on the ketogenic diet. The purpose of combining the two would be to burn more fat, reduce inflammation and to reverse insulin resistance. How do I get started? Simply start eating low FODMAP foods and small amounts of moderate FODMAPs. I have found a number of excellent resources for you to help with your low FODMAP diet. You can download this free handout provided by Ohio State University which should get you started right away.

Dr. Ruscio Radio: Are You Gluten or FODMAP Sensitive?

Gluten free diets can certainly be helpful, no question. However, there are some people who go gluten free and don’t feel fully improved. There is a well identified and somewhat simple answer that may help these people, a low FODMAP diet. Let’s discuss a recent study that found that FODMAP avoidance was more effective for those with self-diagnosed non-celiac gluten sensitivity than was gluten avoidance.

Nourishing Women Podcast: Exploring the low FODMAP diet and Who Benefits From It

Today’s episode we come back to a popular conversation on the podcast, digestion. Have you ever heard of the low FODMAP diet? It’s an evidenced based diet plan that has been clinically shown to reduce symptoms in 3 out of 4 people with IBS. But there’s a lot of confusion and misconceptions around the diet, including how long to follow it.

SIBO Made Simple: FODMAP WTF: A Complete Guide to Life Without Fermentable Carbs with Kate Scarlata

Over the last 5 years, the low FODMAP approach has become the gut healing diet du jour, with everyone from naturopaths to conventional MD’s prescribing it for IBS relief. On today’s episode we get into the nitty gritty of what eliminating fermentable carbs from your life actually looks like, the healing potential for your SIBO, and how this diet can effect your long-term gut health for better or for worse. If Allison Siebecker, our guest on episode 1, is the queen of SIBO, Kate Scarlata is definitely the queen of FODMAP’s. She’s been writing out this dietary approach for IBS and creating tons of research on her site since long before people like myself were aware of it. She is also the author of several books, her latest of which is called The Low FODMAP Diet Step by Step. A quick taste of what we’ll cover: What the FODMAP acronym stands for Fructose malabsorption and why it effects people with SIBO more than others How to navigate the complicated ingredient lists for low FODMAP quantities Kate’s tips for keeping the flavor in your meals without garlic and onion Her strategies for reintroducing these ingredients back into your diet without fear What really constitutes a failed test or on-going insensitivity and what other milder symptoms might mean about your SIBO recovery And so much more... Resources, Mentions and Notes: Kate’s website Kate’s book, The Low FODMAP Diet Step by Step Monash’s Appfor low FODMAP food portions Fody Foods’ low FODMAP condiments and sauces My free e-cookbook, Healthy Weeknight low FODMAP Meals My course with a month-long low FODMAP meal plan: 4 Weeks to Wellness My post that summarizes a lot of these strategies: The Best Diet and Lifestyle Choices to Heal, Treat… Join the SIBO Made Simple Facebook Community Page This episode is brought to you by Fody Foods, my favorite resource for condiments, sauces and spice blends that are low FODMAP and use real ingredients to promote digestive health. Everything is Gluten-Free, Dairy-Free, non-GMO, and most importantly, delicious. The garlic-infused oil and tomato-basil sauce are my personal favorites. Use code SIBOMADESIMPLE at checkout for 15 percent off your order! For more info on each episode, plus gluten-free (low FODMAP) recipes, healthy living tips, and more, visit https://www.feedmephoebe.com. Follow at @phoebelapine on Instagram for more daily insights and lessons.

Dr. Ruscio Radio: Healing Leaky Gut with a Low FODMAP Diet

The low FODMAP diet can be very helpful for irritable bowel syndrome (IBS). It has been shown to decrease gas, bloating, abdominal pain, diarrhea, and may also help constipation. Some have expressed concern that a low FODMAP diet decreases intestinal bacteria, which is debatable. However, exciting evidence shows a low FODMAP diet can reduce leaky gut, calm the immune system, and even repair the intestines. Let’s discuss.

Low FODMAP Diet and IBS Podcast - SERIES

The Real Food Reel: IBS, FODMAPs and how to heal your gut with Jad Patrick

In Episode 29 of The Real Food Reel we speak with Jad Patrick, Naturopath and Nutrition Counsellor who practices out of The Orchard Prahran in Melbourne. Jad and I first met when we worked together in 2008 and he is one of the most well educated natural health practitioners I have ever interacted with. He has over 10 years experience in the health food industry and is an expert in gut health and food intolerances. Today on the show Jad and I discuss IBS, FODMAPs and gut health. This is a huge area and extremely important to optimal health, so please press play and enjoy the show.

Nourishing Women Podcast: FODMAPS - the low FODMAP diet, SIBO, and IBS

Ep. 35- In this episode Meg and Victoria talk all things FODMAPS! This group of food has a lot of mystery and nuance about it. People have questions- they give answers. Meg and Victoria discuss: what the low FODMAP diet is, who can benefit from it, how it should be implemented, etc. They also discuss their stance on the low FODMAP diet and how they use it in their practice.

Balanced Bites: FODMAPs, Carbs & Satiety

The Party in My Plants Podcast: You’ll Love this Lowdown on Low FODMAPs! with Kate Scarlata

My guest today is a lovely lady whom I warmly refer to as The Fairy Godmother of Low FODMAPs. She refers to herself as a registered and licensed dietitian, New York Times bestselling author and specialist in a low FODMAP diet and digestive health conditions, but I think The Fairy Godmother of Low FODMAPs sums it up rather nicely. I’ve received so many podcast question submissions about the increasingly trendy low FODMAP diet and I wanted to bring on the best of the best to give us the lowdown. Well, Kate is the best of the best and not just because I say so, or because Boston Magazine awarded her the best dietitian award in 2016 but also because she literally just co-authored the low fodmap roadmap called The Low Fodmap Diet Step by Step! So get ready to finally figure out this whole fodmap thingy majiggy, which might hopefully help your stomach if you struggle or just help you understand WTF this F-O-D-M-A-P lingo is all actually A-B-O-U-T.