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FODMAPS and Irritable Bowel Syndrome

author avatar Dr. Eric Berg 10/12/2021

What are FODMAPs, and who should avoid them? Find out in this short video.

Timestamps

0:00 Introduction: FODMAPs and Irritable bowel syndrome

0:10 What are FODMAPs?

0:48 What are IBD and IBS?

1:43 Symptoms of IBS and IBD

2:37 What is the FODMAPs diet?

3:31 Share your success story!

In this video, we’re going to talk about FODMAPs in relationship to IBS and IBD.

FODMAP is an acronym for:

• Fermentable - carbs that are digested by gut bacteria

• Oligosaccharides - grains, garlic, onions, and legumes

• Disaccharides - dairy products

• Monosaccharides - fructose

• Polyols - sorbitol and mannitol

IBS stands for irritable bowel syndrome, and IBD stands for inflammatory bowel disease.

The differences between IBS and IBD are:

- With IBS, there are no ulcers or lesions. It also only occurs in the colon. Essentially, it is inflammation in the large intestine.

- With IBD, there are a group of bowel issues that causes inflammation in different parts of the gastrointestinal (GI) system.

The same things trigger both IBS and IBD:

• Gluten

• Sugar

• Grains

• Lactose

• Siber

• Omega-6 fatty acids

Symptoms of IBS and IBD include:

• Abdominal pain

• Diarrhea

• Bloating

• Gas

FODMAPs increase gas in the GI tract, which can stretch and expand the colon. Those with IBS and IBD are very sensitive to this stretching because of inflammation.

On a low-FODMAP diet, you want to consume plenty of low-FODMAP foods and avoid all high-FODMAP foods.

High-FODMAP foods to avoid on a Healthy Keto diet: • Broccoli • Cauliflower • Asparagus • Brussels sprouts • Cabbage • Peas • Mushrooms • Onions • Shallots • Garlic • Artichokes • Okra • Beetroot • Fennel • Leeks • Fruits • Dairy products • Legumes • Grains • Starches • Sugar • Cashews • Pistachios

Low-FODMAP foods to have on a Healthy Keto diet: • Bean sprouts • Green beans • Bok choy • Bell pepper • Carrot • Herbs • Cucumber • Lettuce • Tomato • Zucchini • Eggplant • Radish • Squash • Meats • Seafood • Feta cheese • Hard cheeses • Lactose-free diary • Almond milk • Eggs • Dark chocolate • Macadamia nuts • Pumpkin seeds • Walnuts

If you do the low-FODMAPs diet and still experience gut issues, it may help to cut out all vegetables and do a carnivore diet until your gut heals.

DATA:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4843040/

https://pubmed.ncbi.nlm.nih.gov/25569442/

https://pubmed.ncbi.nlm.nih.gov/21172242/

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