IBS, i.e. irritable bowel syndrome is a condition and not a disease. The symptoms of IBS are constipation, bloating, diarrhea, cramping, and gas. In fact, around 1 in 5 Americans have this condition. When it comes to the treatment of this condition, there are different types available such as drugs, diet, stress reduction and exercise.
Although IBS and diabetes are not related in their etiology, they have 2 things in common. The first thing is that both conditions are prevalent among the population.
For example, IBS affects around 15 percent of Americans, and on the other hand, diabetes affects 4 percent. According to crude estimation, 150,000 Australians have both conditions.
Furthermore, many individuals with IBS are likely to be at big risk of obtaining diabetes or have undiagnosed diabetes. The second thing is that the diet is crucial when it comes to managing these conditions.
However, thanks to the Australian researchers, there is new approach available which might provide relief. This approach or treatment is known as the “low-FODMAP diet”.
What Are FODMAPs?
Most people are aware that carbs affect the blood sugar. When it comes to carbs, there are many different types; this includes a group known as fermentable short-chain carbs.
FODMAPs is actually an acronym for “fermentable, oligo-, di- and mono-saccharides and polyols”. This particular group is used as food or fermented by the gut bacteria.
Fermentation can lead to pain, cramping, bloating and gas. This approach pulls water in the gut, which can lead to diarrhea. Certain individuals are more affected by these symptoms in comparison to others.
What Foods Have FODMAPs?
- Candy, prunes, sugar-free gum, apricots and cherries (polyols)
- Dairy foods and milk (lactose)
- Molasses, apples, honey, and apples (fructose)
- Garlic, onions, and wheat (fructans)
- Lentils, kidney beans and chickpeas (galacto- oligosaccharides)
Low FODMAP Diet
In case you have irritable bowel syndrome and none of the treatments helped you obtain the necessary relief, you should consider the low FODMAP diet.
Just like many other diets, this diet is also restrictive. Therefore, you need to balance the nutrients for your overall health. If you eliminate dairy foods and milk, you need to obtain vitamin D and calcium from some other place.
This might include consuming lactose-free milk, certain kinds of cheeses and taking supplements. Also, with this diet, the intake of fiber might be low.
Therefore, it is crucial to obtain fiber from good sources such as strawberries, oatmeal, blueberries, and rice bran.
What to Consume on This Low FODMAP Diet?
- Seeds and Nuts: sesame seeds, pine nuts, almonds and pumpkin seeds.
- Vegetables: carrots, green beans, tomato, zucchini, lettuce, and cucumber.
- Fruits: grapes, banana, cantaloupe, and oranges.
- Grains: crackers, rice, pasta, oats, gluten-free bread, quinoa, and oats.
- Dairy Foods: hard cheeses, lactose-free yogurt, and milk.
- Protein: tofu, meat, fish, and poultry.
You should know that cooking with garlic and onion is forbidden, their alternatives are scallions and chives. Another alternative is to cook with onion or garlic in oil but to remove them before you consume your meal.
This diet is very similar to the gluten-free diet. The best thing to do is to work with gastroenterologist or dietitian who knows more about this treatment. In case you have IBS make sure to consult your doctor about this low-FODMAP approach.
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