Irritable bowel syndrome causes bloating, diarrhea and constipation. You can’t get a good night’s rest. It’s no wonder that you lose your appetite. Nevertheless, it’s worth paying more attention to your diet. After all, it can be the key to greater well-being. The keyword is FODMAP.
Together we will discover what this magic word is all about. We’ll also reveal how a positive attitude to life and selected supplements can help you reconcile with your gut.
Table Of Contents
- First Approach: Nutrition
- Fructose as the Culprit
- The FODMAP Concept
- Second Approach: The Outlook on Life
- Third Approach: Supplements
First Approach: Nutrition
Nutrition is a mighty tool. It is capable of promoting or counteracting diseases. Even though everyone depends on certain nutrients such as vitamins, fibers, minerals, and trace elements, personal factors should always be taken into account as well. If you have irritable bowel syndrome, you are special in some ways.
You don’t feel special at all, but rather disadvantaged? That’s how most people who suffer from functional disorders feel. The good news is that you can take action yourself to feel better in the future. Nutrition, in particular, is a cornerstone on the path to greater well-being.
Fructose as the Culprit
Certainly, you have tried a lot of things and have already come across foods that are not good for your digestive system. Perhaps you’ve also identified fructose as a culprit. In fact, it can be very challenging for many IBS patients, so it automatically ends up on the high FODMAP list.
Problematically, the food industry diligently uses fructose or even modified sugar beet syrup. After all, this makes the products nicely sweet and thus automatically more popular with many consumers. If people with irritable bowel syndrome eat such products, the trap is sprung and the vicious circle of abdominal pain, flatulence, and discomfort begins anew.
Good to know!
Fructose is absorbed very slowly by the intestine. It literally leaves it to the side. As a result, fructose stays in the intestine much longer than normal sugar. This can lead to flatulence and abdominal pain.
The FODMAP Concept
There is a lot of nutritional advice in the context of irritable bowel syndrome. Most of the time, it is a hodgepodge of different things that patients are supposed to take to heart. It can all seem quite confusing. The new star in the nutritional sky for those affected is the FODMAP principle. The concept has numerous followers, including medical professionals and nutrition experts.
What Is the FODMAP Approach?
In a nutshell, it’s about following an adapted, low-carbohydrate diet based on the FODMAP principle. The euphonious name stands for nutrients that are almost unpronounceable and are supposed to make life difficult for those affected.
- Fermenting Oligosaccharides (sugar compounds).
- Disaccharides (double sugars)
- Monosaccharides (simple sugars)
- Polyols (sugar alcohols)
The names sound exotic, but such sugar alcohols and carbohydrates are not rare. They are found in many foods and are thus frequently consumed. They pose no danger to people who do not have irritable bowel syndrome.
After all, a healthy small intestine is able to break down and absorb the components almost completely. If there is a functional disorder, as in the case of irritable bowel syndrome, this is different.
Good to know!
It is believed that the FODMAP diet could also help patients with chronic inflammatory bowel diseases such as Crohn’s disease or Ulcerative Colitis.
What Does a Low-FODMAP Diet Do For You?
There are now a number of studies looking at what a low-FODMAP diet does. The results indicate that patients with irritable bowel syndrome can benefit from the diet. This is especially true for people who are classified as constipation type. Some authors argue that FODMAP has a crucial role to play in everyday treatment.
Good to know!
In irritable bowel syndrome, different types are distinguished. Type 1 suffers primarily from diarrhea, while Type 2 struggles with constipation. Type 3 has to deal with diarrhea and constipation in equal measure. Type 4 is characterized primarily by flatulence and cramp-like pain.
How To Start With a FODMAP Diet?
The FODMAP concept is as clever as it is simple. Basically, it’s about giving hard-to-digest substances the cold shoulder. These are certain vegetables and fruits, legumes, wheat, rye and other grains, yogurt, milk, and honey. The FODMAPs all have something in common: they combine sugar alcohols and short-chain carbohydrates such as lactose, fructose, or sugar substitutes.
Not everyone reacts the same way to food, even people with irritable bowel syndrome. That’s why it’s important to find out for yourself individually what doesn’t stress your body. This is best done in two phases.
- Phase 1: In the first phase you abstain from all foods that have a lot of FODMAP potential for 4-6 weeks. In this way, you can directly notice how flatulence, constipation, or diarrhea decrease. It is important that you still provide your body with sufficient fiber. This can be achieved with vegetables, cereals, and fruit.
- Phase 2: Your symptoms have improved? Congratulations! Now you should carefully approach different foods. Gradually, more of them will sneak into your diet. It is best to keep a food diary at the same time to record your observations. If you experience discomfort again, this will help you to sort out FODMAP-rich foods for yourself.
|High FODMAP content||Low FODMAP content|
|Products containing gluten||Salads|
|Processed, fatty or fried meats||Lean Meats|
|Processed, fried fish||Seafood|
|Milk and yogurt (lactose-containing)||Milk and yogurt (lactose-free)|
Good to know!
The list is not definitive. You can find a good list at: www.fodmaps.de
Talk to Your Doctor Before Changing Your Diet
It has not yet been fully deciphered in what way the FODMAP diet helps patients with their ailments. Although medical experts emphasize that no gross errors can occur with this diet, it is not a magic wand either.
Therefore, treatment of the underlying cause is highly recommended. Especially if acute inflammation is involved. In addition, consultation with a doctor is necessary, as the diet can affect blood sugar levels. This is especially important if you also suffer from diabetes.
Second Approach: The Outlook on Life
You will probably roll your eyes now. In recent years, many doctors have blamed your symptoms exclusively on your psyche. We both know that irritable bowel syndrome has numerous causes.
A psychological imbalance is not always the main cause. However, we both know that the psyche and your attitude to life are directly linked to your physical sensations. Therefore, it is advisable in all cases to ensure that you have enough idle time in your mind. You can do this by following these tips.
1. Eliminate Stress Triggers
The things that stress people out are very individual. Some people are absorbed in their work and experience positive stress, so-called eustress, as a result of their daily activities. For others, work has a negative impact on their psychological well-being.
Stress triggers cannot always be eliminated with a snap of the fingers. In such cases, intermediate solutions are recommended. Instead of changing jobs, talk to your supervisor. Ease up on your schedule. Private stress can usually be resolved more effectively. Renounce connections you find stressful. Surround yourself with people who are good for you and who distract you from stressful situations.
2. Start Daydreaming
Sounds strange at first, but it can actually help you feel better. Daydream your way to a beloved place during breaks, plan your next trip, or put together your dream house – there are many ways to transport your soul to a hammock.
3. Take Your Time
There’s something that often doesn’t exist, despite optimal planning: Time for yourself. Deliberately put time slots just for you on your calendar.
4. Benefit From Relaxation Techniques
The experience of relaxation is as individual as the experience of stress. Some people relax with a massage while being touched by strangers is a horror for others. They prefer to rely on relaxation techniques such as yoga, progressive muscle relaxation, or breathing techniques.
Meditating also helps those in need of rest to relax. Try out for yourself what puts you in a weightless state.
5. Assign a “Place” to Your Condition
You alone determine the role your condition plays in your daily life. Far too often you have let your irritable bowel take flight. You have canceled appointments and foregone valuable experiences. Irritable bowel syndrome is part of you, but it does not define you. It should play a supporting role in your life, not the main role.
Every time you get out of bed, remind yourself that you can live peacefully with your irritable bowel without giving in completely to the discomfort. You yourself can take action to improve your well-being, regardless of your diagnosis.
Third Approach: Supplements
In addition to drug therapy with antispasmodic and anti-inflammatory agents, selected dietary supplements can also contribute to well-being. For example, experts emphasize that B vitamins are crucial when it comes to regenerating the intestinal mucosa after inflammation.
Omega-3 fatty acids are important for your body. Among other things, they can reduce inflammation. Vitamin D is also not to be neglected, as it can play a crucial role in immune defense and well-being. Don’t worry, we won’t stay so vague and present you below a product bundle that has it all.
LGS-PLUS: Amino Acids, Lactic Acid Bacteria, and Colostrum
Arktis BioPharma has set itself the task of putting together a bundle that broadly targets the digestive system. Drinks, capsules, and powders – with this bundle you access the benefits of different dosage forms.
Our LGS-PLUS contains the following products: 3x Arktiamin (essential amino acids + B vitamins), Colostrum Strong (extract from cow’s first milk with valuable immunoglobulins), 2x Arktibiotic Compens (lactic acid-forming vital germs, vitamins, folic acid), L-Glutamin (main nutrient for intestinal epithelial cells), Colostrum Strong (capsule form), and 6x Acacia Fibers Grow (nutrition for intestinal bacteria).
With LGS-PLUS from Arktis BioPharma, you can provide your body with valuable nutrients over a period of 6 months. For persons suffering from irritable bowel syndrome, it is especially important that all products are gluten-free. Of course, we provide you with instructions to make our preparations your daily companion.