What Is the Low-FODMAP Diet? A Guide to Better Gut Health, the Gut-Brain Axis and One Client’s Story
FODMAP sounds like a funny acronym, doesn’t it?
Its full form — Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols — sounds far more intimidating. But not for long!
Hear from Deepa Agarwal, a holistic coach at The Fit Bear specialising in nutrition, fitness and wellness for thyroid, PCOS, gut health, IBS and menopause, as she deconstructs the low-FODMAP diet, explains how the gut and brain are deeply connected, and explores how the gut-brain axis can influence our overall health and lifestyle.
Deepa also shares the story of one client’s remarkable progress after starting a low-FODMAP plan.
The low-FODMAP diet reduces certain types of carbohydrates that can be difficult for some people to digest. It’s often used as an elimination approach to identify food triggers in individuals with functional gastrointestinal disorders, such as Irritable Bowel Syndrome (IBS).
The plan is typically divided into three phases and should be carried out under professional guidance:
- Elimination
- Reintroduction
- Personalisation
Let’s break this down.
The Elimination Phase
Certain complex carbohydrates contain molecules that can cause digestive discomfort.
Take the example of the previously mentioned “oligosaccharide”. The word may seem intimidating, but we can look at it in parts. “Oligo” is derived from the Greek word “oligos”, which means ‘few’ or ‘small’. “Saccharide” simply refers to a structural unit — or building block — of a carbohydrate.
For instance, foods like beans contain high quantities of the complex sugar raffinose, a type of oligosaccharide. Small amounts of raffinose are also found in cabbage, Brussels sprouts, broccoli, asparagus and whole grains.
Learn more: Foods that May Cause Gas
These foods are eliminated for a period of time, allowing us to focus on nutrition, supplements, pre- and probiotics, and supporting the individual’s overall gut health and gut microbiome.
It’s important to remember that simply because a food may be linked with indigestion or digestive discomfort doesn’t mean it’s inherently “bad”.
There are different types and quantities of food that can benefit your gut health. That’s what the next phase of the low-FODMAP process aims to help us understand.
The Reintroduction Phase
The foods eliminated during the first phase of the low-FODMAP diet are gradually reintroduced into the individual’s diet once we’ve identified their food triggers — in other words, the foods that their body does and does not tolerate well.
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Once we have a better understanding of the individual’s digestion and gut health, we can slowly start to reintroduce foods such as complex carbohydrates into their eating plan, assessing whether they are well tolerated.
However, since this is a long-term process, patience remains important.
The Personalisation Phase
Although the low-FODMAP diet follows a general framework, it is far from cookie-cutter.
What works for some may not work for others, which is why it’s extremely important that this diet is followed under professional guidance.
As we develop a better understanding of what works well with your body and what doesn’t, the plan becomes increasingly tailor-made — fitting into a person’s life rather than the other way around.
Alongside nutrition, we encourage clients to stay active, stay well-hydrated, manage stress levels and improve sleep quality.
More from Deepa: A Client’s Story
“In fact, I had a very recent case: a student overseas with a very erratic schedule. They were extremely anxious, unable to cope at certain points, had a disrupted sleep schedule and frequently experienced depression and crankiness.
As we started to introduce them to the low-FODMAP plan, I was unsure whether eight weeks would be enough. But we went ahead and guided them through the entire journey. I must say, it was commendable that they followed the plan to the T.
Despite their erratic schedule, they were very diligent in planning their meals. Even over the weekend, when they were stepping out with friends, they would share the restaurant menu with us and ask whether their choices suited the meal plan.
There were times when they would also carry their tiffin to a friend’s house. If everyone was ordering food from out, they didn’t want to take a chance and would pack their meals instead.
Within just eight weeks, they showed phenomenal results. We managed to complete all three phases of the low-FODMAP plan with them, something that generally takes anywhere between two weeks and six months, depending on the individual.
Even now, this client remains mindful of their nutrition and fitness.”
You might not expect a story like this to come from a meal plan consisting of a bunch of suggestions on paper.
But that’s what makes the plans at The Fit Bear so special.
It’s about freedom, independence and autonomy.
Still Curious About the Low-FODMAP Diet?
If you’re interested in learning more about the low-FODMAP diet, IBS, gut health, digestive health and the gut-brain axis, read the research article below:
Charan Panjwani is the founder of The Fit Bear, a science-based nutrition coaching practice in South Mumbai focused on sustainable health, behaviour change and long-term fitness. Learn more at thefitbear.com.
