IBS

What is IBS? - Irritable bowel syndrome (IBS)

Contents
1. What is IBS?
2. Symptoms
3. Getting diagnosed
4. Diet, lifestyle and medicines
5. Further help and support

 Irritable bowel syndrome (IBS) is a common condition that affects the digestive system.
 It causes symptoms like stomach cramps, bloating, diarrhoea and constipation. These tend to
come and go over time, and can last for days, weeks or months at a time.
 It's usually a lifelong problem. It can be very frustrating to live with and can have a big impact on
your everyday life.
 There's no cure, but diet changes and medicines can often help control the symptoms.
 The exact cause is unknown – it's been linked to things like food passing through your gut too
quickly or too slowly, oversensitive nerves in your gut, stress and a family history of IBS.

A diet low in fermentable carbs, called the low FODMAP diet, is often recommended to manage
irritable bowel syndrome (IBS) (1Trusted Source, 2Trusted Source).

IBS is the most common digestive disorder in the United States. For many people with this
condition, food is a common trigger for symptoms such as stomach pain and bloating (1Trusted
Source, 3Trusted Source).

Interestingly enough, restricting certain foods can dramatically improve these symptoms. That’s
where the low FODMAP diet comes in.

This article explains what the low FODMAP diet is, how it works, and who should try it.

Common irritable bowel syndrome (IBS) symptoms

 stomach pain or cramps – usually worse after eating and better after doing a poo
 bloating – your tummy may feel uncomfortably full and swollen
 diarrhoea – you may have watery poo and sometimes need to poo suddenly
 constipation – you may strain when pooing and feel like you cannot empty your bowels
fully

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There may be days when your symptoms are better and days when they're worse (flare-ups).
They may be triggered by food or drink.

What can trigger IBS symptoms

Other symptoms of IBS

 farting (flatulence)
 passing mucus from your bottom
 tiredness and a lack of energy
 feeling sick (nausea)
 backache
 problems peeing, like needing to pee often, sudden urges to pee, and feeling like you
cannot fully empty your bladder
 not always being able to control when you poo (bowel incontinence)

What are FODMAPs?

These are nondigestible short-chain carbs that are osmotically active, meaning they force water
into your digestive tract.

Additionally, because they’re nondigestible, your gut bacteria ferment them, increasing gas and
short-chain fatty acid production (1Trusted Source).

Therefore, FODMAPs are notorious for triggering digestive symptoms such as bloating, gas,
stomach pain, and altered bowel habits varying from constipation to diarrhea or a combination of
both (1Trusted Source, 3Trusted Source).

In fact, about 60% of people with IBS have reported that these carbs may either cause or worsen
their symptoms (1Trusted Source).

FODMAPs are found in varying amounts in a wide range of foods. Some foods contain just one
type, while others have several. The primary dietary sources of the four groups of FODMAPs are
(3Trusted Source, 4Trusted Source):

 Oligosaccharides: wheat, rye, nuts, legumes, artichokes, garlic, and onion

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  Monosaccharides: fructose-containing foods, including fruits such as apples, pears,
watermelon, and mango and sweeteners such as honey, agave nectar, and high fructose
corn syrup
 Polyols: mannitol and sorbitol in apples, pears, cauliflower, stone fruits, mushrooms, and
snow peas, as well as xylitol and isomalt in low calorie sweeteners, such as those in
sugar-free gum and mints

Summary

FODMAPs are a group of fermentable carbs that aggravate gut symptoms in people who are
sensitive to them. They’re found in a wide range of foods.

What foods can you eat on a low FODMAP diet?

Conversely, a low FODMAP diet aims to limit your intake to 0.02 ounces (0.5 grams) per sitting
— an extremely low amount that translates to 0.08–0.1 ounces (2.5–3 grams) per day if you
follow the suggestion of eating small, frequent meals (1Trusted Source).

Luckily, many foods are naturally low in FODMAPs. Here’s a list of foods you can eat while
following a low FODMAP diet (5Trusted Source, 6Trusted Source):

 Proteins: beef, chicken, eggs, fish, lamb, pork, prawns, tempeh, and tofu
 Whole grains and starches: white and brown rice, lentils, corn, oats, quinoa, cassava,
and potatoes
 Fruit: blueberries, raspberries, pineapple, honeydew melon, cantaloupe, kiwi, limes,
guava, starfruit, grapes, and strawberries
 Vegetables: bean sprouts, bell peppers, radishes, bok choy, carrots, celery, eggplant,
kale, tomatoes, spinach, cucumber, pumpkin, and zucchini
 Nuts: almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts,
and walnuts
 Seeds: pumpkin, sesame, and sunflower seeds, as well as linseeds
 Dairy: lactose-free milk, Greek yogurt, and Parmesan, Colby, cheddar, and mozzarella
cheeses
 Oils: coconut and olive oils
 Beverages: peppermint tea and water
 Condiments: cumin, saffron, cinnamon, paprika, coriander, cardamom, soy sauce, fish
sauce, some chile-based products, ginger, mustard, pepper, salt, white rice vinegar, and
wasabi powder

While coffee and black and green teas are all low FODMAP foods, caffeinated beverages are
usually discouraged a low FODMAP diet because caffeine tends to be a trigger for those with
IBS.

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Additionally, it’s important to check the ingredient lists on packaged foods for added
FODMAPs. Manufacturers may add FODMAPs to their foods for many reasons, including as
prebiotics, fat substitutes, or low calorie sugar substitutes (3Trusted Source, 5Trusted Source).

Summary

Many foods are naturally low in FODMAPs. However, when following a low FODMAP diet,
you should be mindful of processed foods, which may contain added FODMAPs.