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Do you suffer with IBS (Irritable Bowel Syndrome) like symptoms such as bloating and constipation? Have you been on the Low FODMap diet for ages and as soon as you ‘fall off the wagon’ then your symptoms come back? Do you think you have to stay on this diet forever in order to keep your symptoms at bay?
You will be pleased to know that it doesn’t have to be forever you just need to take the right steps.
Continue reading to find out more details on my free gut health webinar!
The gastrointestinal tract or gut (including the small and large intestine) has an important role to play in maintaining health. The primary function of the gut is the digestion and absorption of nutrients from food.
There are, however, a number of disorders that affect the proper functioning of the gut including Coeliac disease, inflammatory bowel disease (Crohn’s, Ulcerative Colitis), bowel cancer, Irritable Bowel Syndrome (IBS) and related functional gut disorders.
What is the FODMap diet?
The FODMap diet is one of the most commonly suggested diets when it comes to the five conditions I listed above. It is generally the standard response from a GP when you mention you have digestive discomfort. IBS is the usual response from my experience with the standard recommendation of “download this FODMap app and I’ll prescribe you some laxatives.”
FODMAP is an acronym that stands for:
Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel.
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain.
Disaccharides – “di” means two. This is a double sugar molecule.
Monosaccharides – “mono” means single. This is a single-sugar molecule.
Polyols – these are sugar alcohols.
How does FODMap Work?
When consumed in foods and/or drinks, FODMAPs can be poorly absorbed in the small intestine and pass through to the large intestine. This can trigger symptoms including excess wind, abdominal bloating and distension, abdominal pain, constipation or diarrhoea, or a combination of both.
The idea is to eat a low FODMap diet. You can even use apps to record and find out what types of food are low in FODMaps. They are colour coordinated by Green (OK to consume), Amber (eat within moderation) and Red (avoid).
Why are things not working?
Following the low FODMap diet for IBS has shown to help a number of people relieve their digestive symptoms. However, it is still a ‘diet’, which means you can’t stay on it forever. That’s why people may find it hard to follow it for a long period of time.
According to the Institute of Functional Medicine we should be following a gut protocol that helps to not only relieve symptoms (like FODMap diet) but also reduce and remove them for good.
It’s called the 5 ‘R’ Approach and it focuses solely on diet and lifestyle interventions.
- Remove: Whatever is either in excess or is a suspected (or known) sensitivity or allergen, which is where the FODMap diet comes in.
- Replace: Once the offending foods and lifestyle triggers are removed, replace with fibre, vitamins and minerals to help you properly digest.
- Repopulate: Restoring the balance of good bacteria in your gut is absolutely crucial to overall health. This involves using probiotic foods, fibre-rich foods, and sometimes a supplement.
- Repair: The gut lining can be severely compromised during periods of inflammation, stress and when exposed to allergens over time. Repairing the gut lining is needed to ensure proper absorption of nutrients. This involves eating foods rich in zinc, vitamins A, D and C and amino acids, particularly L-glutamine.
- Rebalance: This is where lifestyle really comes into play. It is important to address the external stressors in your life. Add things like yoga, meditation, deep breathing, good sleep and other mindfulness-based practices, you can help restore hormone balance that will protect your gut and subsequently, your entire body.
You have started to do the right thing by following a gut health diet, so that’s great news. It shows you are committed and determined to live symptom free. Now you just need to follow the rest of the steps to be free from bloat, constipation and all the awkward social events where you never know what to eat and worry about the digestive repercussions.
If you wanted to learn more about gut health protocols then why not hire a health coach. I focus specifically on restoring gut health as a means to restore overall health. I am obsessed with helping my clients understand foods that work for their body, restoring their energy levels, stop food cravings, flatten their stomachs and crave exercising.
Get in touch today for a FREE Gut Health Breakthrough Session – www.larajezeph.com/contact/discovery-call.
Your experiences with the low FODMap diet
Have you been on a low FODMap diet to elevate bloating, constipation, diarrhea among other symptoms? What has your experience of the low FODMap diet been? Please share your experiences in the comment boxes below.
Can you trust your gut? Your free gut health webinar invitation. Sign up now!
I am hosting a free LIVE webinar on Thursday 13th April at 6pm GMT / 9am EST. “Can you trust your gut? The 8 Surprising Truths about What’s Causing your Stomach Bloat and What you can do About it (starting today!)”.
To register, click on the link now – https://larajezeph.leadpages.co/bloating-webinar.
The webinar will cover topics like;
- Proven tips and tricks to get back the flat stomach you’ve been craving just in time for summer.
- What areas of your life are causing you to bloat. “Knowledge is power”.
- What effective, real results clients are experiencing when reducing their stomach bloat.
- How to socialise with friends again without worrying about the repercussions when you fear making decisions about what to eat.
I look forward to seeing you there. Sign up today!
Join the FREE community of women wanting to improve their gut health – www.facebook.com/groups/digestivehealth