Healing Your Gut with the LOW-FODMAP Protocol
You know the feeling well. It doesn’t take long after you eat before you start to notice the cramping and GI distress. Those are common symptoms if you have digestive issues especially if it’s caused by small intestine bacterial overgrowth (SIBO).
Dealing with this issue is often difficult. There aren’t specific tests that definitively identify this condition. Usually, your doctor will diagnose it after ruling out other similar illnesses and checking for nutrient deficiencies. That leaves you wondering what you should do next.
Fortunately, there are ways you can manage your ISIBO and help you enjoy the good quality of life that you deserve. Bear in mind that they involve lifestyle changes. It begins with evaluating your diet and learning how your body responds to certain foods and beverages.
Symptom Triggers
Everyone experiences the after-effects of something that didn’t agree with them. Perhaps, you ate too much or had a high-fat meal. The latter is often true if it’s a departure from what you normally eat. The difference with SIBO is that your symptoms are chronic instead of occasional.
Doctors now understand that some individuals are more sensitive or intolerant to certain foods known as FODMAPs. The term is an acronym for:
● Fermentable
● Oligosaccharides
● Disaccharides
● Monosaccharides
● And Polyols.
Some people have a harder time digesting these foods. It creates the perfect storm in your gut with water and the bacteria in your digestive tract. In turn, that causes the symptoms that you experience.
SIBO can occur following a bout of GI distress or even a virus. Scientists have identified childhood stress or sudden changes in a person’s gut bacteria as possible causes. Treatment involves symptom management, of which diet is top on the list of options.
To treat digestive issues and SIBO, you first need to know what foods trigger your symptoms. Everyone is different. What may work for you might not be effective for someone else. That’s where the low FODMAP diet comes into the picture. It’s a systematic way to approach this task safely in a non-invasive way.
What Is the Low FODMAP Diet?
The low FODMAP diet isn’t what you may think of as a typical eating lifestyle you follow. Instead, it’s a short-term elimination plan that you follow under the guidance of a dietician. It’s not something you should attempt on your own without medical supervision.
Researchers at Monash University in Australia developed the diet in 2005. Patients following it have reported relief from their symptoms. While men can get it, IBS or SIBO is more of a women’s health issue, particularly for individuals under 50. There are three phases to the plan.
The process first involves eliminating FODMAPs from your diet to determine if it relieves your symptoms. The next phase is finding out what your dietary culprits are by reintroducing foods one by one and monitoring your body’s response.
Once you and your doctor have identified what you can eat, you have a blueprint for a lifestyle diet change that can have profound impacts on your physical and mental well-being.
What You Shouldn’t Eat
There are several things to avoid eating to prevent bloating and GI symptoms. They include obvious foods, such as dairy-based items. That makes sense, given that most adults are lactose-intolerant. Other foodstuffs are notorious for producing gas, like beans, apples, and onions, which you should also avoid.
What You Should Eat Instead
Lean meats and eggs are excellent protein sources that fit in with the diet’s requirements. You can also eat fruits, such as strawberries and grapes, along with vegetables like cucumbers and tomatoes.
The list of permitted foods is complicated. That’s why you need to work with a healthcare practitioner. While you may lose weight, that isn’t the intent of the diet. Some people might shed a few pounds simply because they’re eating healthier with less processed foods.
Remember that it’s going to take time. You may need to experiment with different foods and beverages to find out what works for you. After all, it is a process. The time and effort you put into this first phase is vital for your success.
Benefits of the FODMAP Diet
You’ll likely notice the benefits of the low FODMAP diet right away when you first start. After all, you’ve eliminated everything that could possibly affect you.
Your gut health will improve as your GI tract gets much-needed rest. Your digestion will gradually return to normal, too.
The insidious aspect of SIBO is how it affects your everyday life on so many levels. Many individuals suffer mental health effects, such as depression. You may feel anxious or even fearful of eating, which can lead to far-reaching impacts that can affect your health in unexpected ways.
However, once you’ve determined what you can eat, you can take the next step toward maintenance. You can enjoy food more, knowing that it isn’t going to affect you adversely. If you’ve isolated yourself from family and friends because of your condition, you will likely feel like you have a new lease on life with that dark cloud gone.
Physical improvements you may notice include:
● Healthier digestion and elimination
● Less gas
● Balanced thyroid levels
● Improved sleep
● Better mental health
Individuals with SIBO often experience high-stress levels because of their condition. Unfortunately, these feelings create a vicious cycle by worsening your symptoms. Following the low FODMAP diet breaks the chain, allowing you and your body to recover. It can also lower the risk of a recurrence.
The best thing about the low FODMAP diet is that it gives you a roadmap. While it can take up to six weeks, you’ll find that you have a better understanding of your health and diet. That fact alone makes it priceless and worth investigating.
Who Should Not Attempt the FODMAP Diet
As we’ve mentioned above, the FODMAP diet is not a weight-loss plan. It’s restrictive, which makes it challenging to follow, anyway. However, individuals who are underweight should not attempt this diet. There’s also a risk of developing a nutrient deficiency if you don’t plan your meals properly. Again, that makes working with a dietician imperative.
Final Thoughts
Author Nathanial Hawthorne once wrote, “She had not known the weight until she felt the freedom.” You may find yourself feeling these same emotions once you’ve learned how to manage your diet better. They say that knowledge is power. With the low FODMAP diet, you’ll have a plan for success.