Few people want to talk about it, yet millions of people in Germany alone are affected by the so-called Irritable bowel syndrome, In short, IBS is a condition affecting people with irritable bowel syndrome (IBS). It manifests itself through a wide range of symptoms that can severely restrict daily life. Two Australian scientists, Peter Gibson and Susan Shepherd, felt this shouldn't be the case. They developed a dietary strategy to reduce these symptoms, called the Low-FODMAP diet. In the following text, you'll learn everything you need to know about it!
First of all: What are FODMAPs?
Let it be said in advance: This is a diet specifically for those diagnosed with irritable bowel syndrome (IBS). Such a diet is not intended to... to lose weight and will only be carried out temporarily.
The word is formed from the initial letters of the English translation of “Ffermentable Ooligosaccharides, Disaccharides Monosaccharides and P“olyole” is therefore an acronym. If you're thinking: So many unfamiliar technical terms in one word! What does it all mean? - Don't worry, we'll first break down what each one means:
- fermentation
A process primarily used with fresh vegetables. These are placed in a brine solution and then stored airtight. During storage, the bacteria naturally present on the surface of the vegetables multiply and convert the sugars and starches into lactic acid. This process lowers the pH level, creating an acidic environment. In this environment, putrefactive bacteria have no chance of survival. A positive effect of fermentation is the production of vitamin B12, which is otherwise only found in animal products. On the other hand, the process also produces a significant amount of histamine, a substance that, in high doses, can trigger an allergic reaction in some people.
- Monosaccharides
They are also called "simple sugars" and are a group of organic chemical compounds. Monosaccharides are the products of the oxidation of polyhydric alcohols. Monosaccharides are the building blocks of all carbohydrates and can combine to form multi-chain sugars such as disaccharides, oligosaccharides, or polysaccharides. Fructose is the main representative of monosaccharides and is classified as a FODMAP.
- Oligosaccharides (Greek oligos = few)
FODMAPs are carbohydrates composed of several (3-10) identical or different monosaccharides linked together by glycosidic bonds. Among these "complex sugars," galacto-oligosaccharides (GOS), fructans, inulin, and fructo-oligosaccharides (FOS) are classified as FODMAPs.
- Disaccharides
= A carbohydrate molecule composed of two monosaccharides. Lactose, or milk sugar, is a disaccharide and belongs to the FODMAPs.
- Polyols
This refers to sweet-tasting, alcoholic compounds, also known as... Sugar substitutes are known.Good to know: The following sugar alcohols are approved in the EU: erythritol, isomalt, mannitol, maltitol, lactitol, sorbitol, and xylitol. All of these polyols are also FODMAPs.
Why are FODMAPs so poorly tolerated by some people?
Now that we know what the term FODMAP means, the question remains: what do all these different products have in common that makes them so problematic for some people to digest? FODMAPs are structured in such a way that the small intestine can barely, if at all, absorb them.. Therefore, they migrate further into the large intestine. There, the gut bacteria break them down relatively quickly into short-chain fatty acids such as acetate, butyrate, and propionate. This fermentation process produces gases like hydrogen, methane, and carbon dioxide, which can cause bloating and thus abdominal pain, gas, cramps, or colic. FODMAPs also have osmotic properties. This means they bind a large amount of water and draw it into the intestinal lumen—a condition that can further exacerbate symptoms. Loose stools and diarrhea are thus a "classic" sign of the reaction to FODMAPs in the gut.
What are the FODMAPs?
A whole range of foods are FODMAPs, so it's worth taking a closer look at them. If you want to avoid them, it's best to write down a comprehensive list of dos and don'ts. We've listed some of them here, but please consult your healthcare professional for further information, as this list is not exhaustive. These specific carbohydrate compounds include:
- Fructose, which are found in fruits such as apples, Pears, mangoes, plums, apricots, cherries and watermelon, as well as being found in honey and corn syrup; the rule here is: the riper the fruit, the higher its FODMAP content.
- lactose: It is found in milk and all dairy products.
- Galactics in beans and various types of cabbage.
- Fructans FODMAPs are found in wheat, rye, barley, and onions. Fructans from wheat products, in particular, make up a large portion of regular FODMAP consumption. This includes, for example, baked goods, couscous, and pasta. Bread, especially, causes problems for many people with IBS, as wheat is often even less well tolerated than products made from spelt, einkorn, or emmer.
- Other products high in FODMAPs are Sugar substitutes such as sorbitol, mannitol, or xylitol. Nuts like almonds, cashews, and pistachios also count. to FODMAPs.
How does the low-FODMAP diet work?
In the first phase, IBS patients initially abstain from all FODMAPs. This can be seen as a reset for the gut flora. The gut can then recover from all the stress these foods have caused. This relatively strict phase should not last more than four to six weeks (sometimes up to eight weeks), because although a break can be seen as something positive, it must also be considered that it can disrupt the gut flora. microbiome Important nutrients are removed. The extent to which the symptoms have improved is analyzed. If this is the case, individual foods are gradually reintroduced into the person's diet in the second phase.Particular attention is paid to tolerance of individual products. As a patient, it is helpful to keep a food and symptom diary to maintain an overview of foods already tested and their effects. The long-term goal in the third phase is to achieve a balanced, low-FODMAP diet where IBS symptoms are minimal or nonexistent, while still ensuring the correct amount of nutrients is consumed. The specifics of this diet will, of course, always vary from person to person.
Does the low-FODMAP diet actually work?
About ten years ago, the clinically tested low-FODMAP diet, as mentioned above, was developed by Australian researchers Susan Shepherd and Peter Gibson. In 2010, they conducted a clinical study with IBS patients who tested this very diet. The researchers found that consistent adherence to the diet significantly reduced IBS symptoms. Subsequent large-scale clinical trials confirmed this. The diet has since gained worldwide recognition and is widely prescribed as a treatment approach for irritable bowel syndrome.
Should I also try a low-FODMAP diet?
It's important to know that a low-FODMAP diet isn't necessary for people with a healthy gut flora. FODMAPs themselves aren't bad; quite the opposite, in fact: many FODMAPs have strong positive effects on digestion and the gut. A low-FODMAP diet primarily affects people suffering from irritable bowel syndrome (IBS), as well as those with fructose or lactose intolerance, wheat intolerance, or celiac disease. So, if you've already been diagnosed with IBS, it's definitely worth trying this dietary approach. Keep in mind, however, that this diet requires a certain amount of extra time and also involves temporarily eliminating some foods that may be a regular part of your diet.
All the important information summarized again:
- FODMAPs are various carbohydrate groups that can trigger severe symptoms in people with irritable bowel syndrome.
- They are not, or hardly, usable by the small intestine of affected individuals. Their breakdown in the large intestine produces gases and fluids, which can lead to all kinds of IBS symptoms.
- A low-FODMAP diet should be discussed in advance with an experienced professional who ideally also accompanies the process.
- A no-FODMAP diet is not a permanent dietary change that one lives by, but should only be a short phase (approx. 4-8 weeks) in the process.
- The goal of the low-FODMAP diet is a low-FODMAP diet that is nevertheless balanced and causes as little discomfort as possible to the affected person.
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