Irritable bowel syndrome (IBS) affects about 12% of adults in the United States. It’s a chronic condition that can lead to a lot of uncomfortable symptoms, including bloating, diarrhea, constipation and abdominal cramping.
Though not completely curable, IBS is a treatable condition. The treatment plan for IBS aims to minimize the symptoms and improve the quality of life. According to a recent article published by Harvard Health Publishing, a low FODMAP diet may be one of the best ways to keep IBS symptoms in check. This can be used as an adjunct to the standard medical therapy for IBS.
What Causes IBS?
Though the exact causes of IBS are still somewhat unknown and can vary from person to person, there are several risk factors associated with IBS:
- Age: Adults under the age of 50 are more likely to develop IBS than any other age group.
- Sex: Females are more likely to develop IBS than males. Estrogen therapy before or after menopause is another sex-related factor that can lead to IBS.
- Genetics: It is unknown whether or not IBS is an inherited condition. However, it is thought that genetics can play a role in determining how at-risk an individual is for developing IBS.
- Mental Health: Stress, anxiety, and depression are all risk factors for IBS. It is also thought that individuals who experience trauma in their childhood or early life are more likely to develop IBS later in life.
- Infection: A viral or bacterial infection that leads to a severe case of diarrhea is thought to be one of the most common reasons why people develop IBS.
Treating IBS with a Low FODMAP Diet
A low FODMAP diet is thought to be one of the most effective diets for mitigating IBS symptoms.
FODMAP is an acronym standing for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, all of which are fermentable short-chain carbohydrates that are not digested very easily by the small intestine and that should be avoided in a low FODMAP diet.
The common food that you should stay away from if you are adopting a low FODMAP diet for IBS are:
- Dairy products
- Natural sweeteners, including honey and agave nectar
- Fruits containing a high level of fructose such as apples, cherries, watermelon, and peaches
- High fructose corn syrup
- Vegetables such as garlic, asparagus, Brussels sprouts, broccoli, onion, and artichoke
- Chickpeas, lentils, kidney beans, and soy products
- Artificial sweeteners, including sorbitol, mannitol, xylitol, maltitol, and isomalt.
In a low FODMAP diet, you should try to replace these food with alternatives such as:
- Lactose-free milk
- Grains
- Vegetables such as lettuce, carrots, cucumber, eggplant, olives, potatoes, and turnips
- Fruits such as bananas, strawberries, blueberries, kiwi, citrus fruits, and cantaloupe
- Protein
- Nuts/seeds (in limited quantities)
By eliminating the carbohydrates that the small intestine has a difficult time digesting and adopting a low FODMAP diet, you are able to restore your gut health, to minimize your IBS symptoms.
Other Treatments for IBS
In addition to dietary changes, medication and therapy/stress management can also be used to effectively treat IBS symptoms. Medications such as antispasmodic and antidiarrheal medications are both commonly prescribed to treat IBS. Since stress and anxiety are thought to contribute heavily to IBS symptoms, therapy and self-care can go a long way in treating IBS.
In Summary
IBS is a chronic condition that can severely impact your quality of life if untreated. Though not completely curable, it is a treatable illness. If you have been diagnosed with IBS, be sure to discuss with your physician whether a low FODMAP diet is a good treatment choice for you. Along with medication and effective stress management, adhering to a low FODMAPs diet may be just the solution you need for your IBS symptoms.