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FODMAPS and Irritable Bowel Syndrome

author avatar Dr. Eric Berg 04/23/2024

Have you ever felt like your gut is on a rollercoaster after eating certain foods? You're not alone.

You might be dealing with FODMAPs - those tricky little carbohydrates that can cause chaos in our bellies. Or maybe you've heard whispers about IBS or IBD and wonder if they are the culprits behind your tummy turmoil?

It isn't always easy to understand these pieces and their interplay, like an intricate puzzle. But don’t worry; we’re here to help make sense of it all.

In this journey through the labyrinth of digestion, we'll unlock the mysteries of FODMAPs, differentiate between IBS and IBD, delve into dietary triggers for bowel disorders, and explore how diet changes like adopting a low-FODMAP or even carnivore diet could provide relief from relentless symptoms.

Are you prepared to unlock the secrets of your digestive system? Let's dive in and explore together.

Understanding FODMAPs and Their Role in Digestion

FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols, are carbohydrates that can be difficult to digest for some individuals, when these undigested carbs reach the large intestine or colon, they ferment, leading to gas production and bloating.

The Science Behind FODMAPs

FODMAPs are small chain sugars that our bodies struggle to absorb fully. Because of this difficulty with absorption in the gut's lining, they pass through our digestive system largely intact until reaching the colon, where bacteria ferment them.

Due to their difficulty in absorption, FODMAPs can cause abdominal pain and distention when fermented by bacteria in the colon - a common symptom of IBS or IBD.

High FODMAP Foods to Avoid

Foods high in FODMAP include apples, milk products, and wheat-based bread, among others. Cutting down on these foods could provide relief from Irritable Bowel Syndrome (IBS) or IBD symptoms for some individuals.

The goal isn't necessarily complete avoidance but finding your personal tolerance level because everybody is different.

Differentiating Between IBS and IBD

IBS and IBD may appear similar, but they are as dissimilar as possible. Let's examine the specifics.

Man holding his lower abdomen

Understanding Irritable Bowel Syndrome (IBS)

Imagine your colon throwing a tantrum - that’s pretty much what happens with IBS. It affects only the colon or large intestine, causing discomfort, bloating, constipation, or diarrhea.

It doesn’t cause changes in bowel tissue like IBD.

Unpacking Inflammatory Bowel Disease (IBD)

In contrast to its name-doppelganger IBS, Inflammatory Bowel Disease (IBD) is a group of conditions, including Crohn’s disease and ulcerative colitis. They trigger inflammation throughout your digestive tract, leading to severe complications.

Dietary Triggers for IBS and IBD

The food you consume can have a substantial effect on your digestive system, particularly if you suffer from IBS or IBD. Certain foods may set off symptoms like stomach pain, bloating, and altered bowel habits.

Common Dietary Triggers for Bowel Disorders

Foods high in fat can be hard to digest and cause issues. Spicy food might also provoke an upset stomach. However, the most notorious culprits are certain types of carbohydrates known as FODMAPs.

FODMAPs, short for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols, include foods like wheat, onions, garlic, and certain fruits. Our bodies do not fully absorb these compounds, producing gas when fermented by bacteria in our intestines.

The link between these triggers is well established, with 84% of people with IBS reporting symptom relief when following a low-FODMAP diet, according to this study published in the Gastroenterology & Hepatology journal.

Managing Symptoms Through a Low FODMAP Diet

If you're dealing with IBS or IBD, a low FODMAP diet can be your new best friend. This diet helps manage symptoms by controlling the types and amounts of carbs you consume.

Principles of a Low FODMAP Diet

The goal is to limit foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, collectively known as FODMAPs. These substances are found in everyday items like wheat bread, onions, garlic, and certain fruits.

To effectively adhere to this diet, one should become familiar with the high-FODMAP foods that need to be avoided and their low-FODMAP alternatives. A helpful guide could be an easy first step toward mastering this lifestyle change.

Potential Benefits of a Low FODMAP Diet

A low FODMAP diet not only alleviates belly discomfort but can significantly enhance the lives of those with digestive disorders.

According to one study published in the Journal Gastroenterology & Hepatology, 86% of participants reported improved gut symptoms after following such diets.

When a Low FODMAP Diet Isn't Enough: The Carnivore Diet

Sometimes, even with the best intentions and strict adherence, a low FODMAP diet doesn't give everyone the relief they need from IBS symptoms. But there's another option worth exploring: the carnivore diet.

Understanding the Carnivore Diet

The carnivore diet is pretty much what it sounds like. You eat meat and avoid plants. It's an all-animal-based food plan that cuts out carbs completely. This means saying goodbye to grains, fruits, vegetables, legumes – everything but animal products.

Studies show this approach can help some people when other diets fail to ease digestive issues.

Why the Carnivore Diet May Help With GI Problems

A potential reason why this meat-centric way of eating might work for those who haven’t found success with a low FODMAP diet lies in its simplicity, less variety means fewer opportunities for triggering foods to sneak into your meals.

Furthermore, by removing plant-based foods (which contain fermentable carbohydrates), you may also reduce gut irritation, which often leads to IBS symptoms. As crazy as it sounds, more steak could equal a less upset stomach.

Green Leafy Vegetables for Bowel Disorders

Cruciferous vegetables, including green leafy options like spinach, kale, and Swiss chard, can support digestive health, particularly in managing bowel disorders.

These nutrient-packed greens are a fantastic source of dietary fiber, which aids in regular bowel movements and helps prevent constipation. Additionally, they contain various vitamins, minerals, and antioxidants that contribute to a well-functioning digestive system.

The fiber and nutrients in cruciferous vegetables promote bowel regularity and support a healthy gut microbiome, which is essential for managing conditions like irritable bowel syndrome (IBS) and promoting overall intestinal wellness.

Incorporating these vegetables into your diet can be an effective and delicious way to support your digestive health.


Navigating digestive issues like FODMAPs, IBS, and IBD can feel like deciphering a complex puzzle. However, understanding the role of FODMAPs in digestion, differentiating between IBS and IBD, and identifying dietary triggers are crucial steps toward finding relief.

Exploring dietary interventions like the low FODMAP diet or even the carnivore diet can offer relief from relentless symptoms for some individuals.

Additionally, incorporating green leafy vegetables into your diet can support digestive health and overall well-being.

By unlocking the secrets of your digestive system and making informed dietary choices, you can take control of your gut health and experience greater comfort and vitality.

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