If youre living with the uncomfortable symptoms ofirritable bowel syndrome (IBS), youre not alone.
IBS is a common intestinal disorder affecting the gastrointestinal tract.
Symptoms include constipation, gas,diarrhea, stomach pain andbloating.
Many people with IBS have found relief in a diet designed to reduce their symptoms.
Haller works with IBS patients to reduce symptoms by using the FODMAP diet.
During this initial phase, the patient can observe whether removing these foods helps to reduce IBS symptoms.
If so, phase two begins.
Phase two of the diet slowly reintroduces high-FODMAP foods systematically to test and recognize trigger foods.
The third phase creates a sustainable lifestyle combining low-FODMAP foods and nontriggering high-FODMAP foods the individual can tolerate.
Theres no benefit to avoiding FODMAPs if theyre not your trigger, Haller says.
What is the FODMAP diet?
These plant foods are all very nutrient-dense, Haller says.
But they most certainly can be problematic for somebody with IBS.
Fermentable foods are broken down by yeast or bacteria in our gut converting them into gases.
This process is called fermentation.
When the gas passes into the large intestine, it can cause pain and discomfort.
Oligosaccharides are prebiotic fibers from soluble plants, which beneficial bacteria in our gut feed on.
However, these fibers can exacerbate symptoms for someone with IBS.
Onions, garlic, beans, lentils, bananas, some nuts and wheat are all oligosaccharides.
Disaccharides are fermentable sugars found in lactose.
Lactose intolerance is common and stems from an insufficient enzyme called lactase in the digestive system.
Polyols are in some fruits and vegetables.
Examples are cauliflower, shiitake mushrooms, snow peas, apples, plums and watermelon.
Artificial sweeteners such as sorbitol, mannitol, isomalt and xylitol contain polyols.
What foods trigger IBS?
Common IBS-trigger foods are gluten, lactose-containingdairy products, processed foods and alcohol.
Everyone has a unique microbiome and responds to food differently.
The three-phase elimination process of the FODMAP diet will help you recognize which foods trigger your IBS symptoms.
