The key to escaping IBS is 'FODMAP'

Have you ever experienced a bubbling stomach and painful bloating after eating certain foods? When symptoms like abdominal pain, constipation, and diarrhea become chronic, they inevitably take a toll on your quality of life.
Usually, we try to avoid greasy or spicy foods to manage these issues. However, the real culprit is ‘FODMAPs’. These are hidden components found in ingredients we often mistake for health foods.

What is FODMAP?

FODMAPs are types of carbohydrates that are not easily absorbed in the gut. Researchers at Monash University in Melbourne coined the term by taking the first letters of Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

Rather than being absorbed in the small intestine, these FODMAP components mostly move into the large intestine. Through a process called osmosis, they draw water into the intestinal tract, which alters bowel movements. They are also rapidly fermented by gut bacteria, producing a significant amount of gas. Consequently, these changes can trigger symptoms of Irritable Bowel Syndrome (IBS), such as diarrhoea, abdominal pain, and bloating.

Therefore, a Low FODMAP diet is a dietary therapy developed to improve symptoms in IBS patients by avoiding high-FODMAP foods and instead, composing meals with ingredients that are low in these components.

High FODMAP vs Low FODMAP Foods

🍞 Grains

High: Barley, Rye, Wheat products (bread, noodles), Mixed grains
Low: Rice (white, brown), Potatoes, Oatmeal

🥜 Legumes

High: Kidney beans, Baked beans, Soy milk
Low: Peas, Chickpeas, Tofu

🥛 Dairy

High: Regular milk, Ice cream, Cheese, Yoghurt
Low: Lactose-free milk

🍎 Fruits

High: Apples, Pears, Peaches, Canned fruits, Dried fruits, Fruit juice concentrates
Low: Bananas, Blueberries, Grapes, Kiwis, Melons, Strawberries, Oranges, Tomatoes

🥦 Vegetables

High: Onions, Garlic, Chives, Cabbage, Broccoli, Asparagus
Low: Pumpkin, Carrots, Aubergine (Eggplant), Spinach, Bamboo shoots, Celery

☕ Others

High: Oligosaccharides, Honey, Carbonated drinks (Soft drinks), Coffee, Xylitol
Low: Maple syrup, Sugar, Olive oil

Probiotics for IBS?

The reason patients with IBS have hypersensitive guts is that harmful bacteria outnumber beneficial bacteria in the intestines. To address this imbalance, taking probiotic supplements is necessary. In fact, many IBS patients turn to probiotics to manage their gut health.

However, it is crucial to choose products that do not contain prebiotics. While prebiotics serve as food for beneficial bacteria and generally improve the gut environment, the oligosaccharides used as raw materials in prebiotics are classified as high-FODMAP foods. Therefore, while they might be helpful for gut health in general cases, they can actually worsen symptoms for IBS patients.

Consequently, those who have IBS or frequently experience diarrhoea and bloating can alleviate their symptoms by choosing Low FODMAP probiotics.

Essential Criteria for Choosing IBS-Friendly Probiotics

Recently, there has been a rise in probiotic products marketed as 'Low-FODMAP' for sensitive guts. However, don't just take the 'Low-FODMAP' label at face value. It is essential to thoroughly check the product labels or the detailed description page before making a choice.

1. Official Low-FODMAP Certification Mark

The simplest yet most crucial way to choose a Low-FODMAP probiotic is to check if the product carries the official certification mark from Monash University, Australia—the birthplace of the Low-FODMAP diet. This mark is the most trusted worldwide because Monash University subjects certified products to rigorous clinical testing and analysis. The Low FODMAP certification also confirms that the product contains no high-FODMAP ingredients, making it the most reliable proof for a safe choice.

2. Formulated with Low-FODMAP Ingredients

· Free from Prebiotics: Ensure the product does not contain any added prebiotics (which are often high-FODMAP).

· Low-FODMAP Ingredients Only: Verify if every single ingredient in the formula is classified as a low-FODMAP component.

Carefully checking these details will help you identify whether the product is a customised solution for managing a sensitive digestive system.

3. Validated Strain Combination

While taking probiotics can help restore a healthy balance in your gut, it is important to note that not all probiotics are created equal. Different strains work in different ways. In fact, research has shown that certain specific strains are particularly effective in alleviating symptoms such as bloating.

· Studies have shown that strains like Lactobacillus plantarum and Bifidobacterium lactis can help reduce gas production and improve overall digestive comfort.

· Numerous studies have shown that Saccharomyces boulardii has a positive impact on IBS.

Summary

For those with a sensitive gut, the very supplements meant to help can sometimes be the trigger. This guide explores the critical link between FODMAPs and digestive distress, revealing why traditional prebiotics often lead to increased bloating and pain for IBS patients.

The key takeaway is a shift in perspective: managing IBS isn't just about adding beneficial bacteria, but about ensuring the entire formula is Low-FODMAP certified. By understanding the specific roles of strains like Saccharomyces boulardii and avoiding fermentable triggers, patients can finally achieve the digestive comfort they’ve been searching for.

References

This article is based on the following scientific research:

1. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach — Gibson & Shepherd (2010)

   JOURNAL OF GASTROENTEROLOGY AND HEPATOLOGY

2. Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis — Black et al. (2022)
   GUT
3. Lactobacillus acidophilus DDS-1 and Bifidobacterium lactis UABla-12 Improve Abdominal Pain Severity and Symptomology in Irritable Bowel Syndrome: Randomized Controlled Trial — Martoni et al. (2020)
   NUTRIENTS
4. A randomized, double-blind, placebo-controlled multicenter trial of Saccharomyces boulardii in irritable bowel syndrome: effect on quality of life — Choi et al. (2011)
   JOURNAL OF CLINICAL GASTROENTEROLOGY
5. Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome — Nobaek et al. (2000)
   THE AMERICAN JOURNAL OF GASTROENTEROLOGY