GOOD GUT PLAN

What is IBS?

IBS stands for Irritable Bowel Syndrome, which is a common digestive disorder that affects the large intestine (colon). It is a chronic condition that causes a range of symptoms, including abdominal pain, bloating, cramping, constipation, and diarrhea. IBS is not a life-threatening condition, but it can significantly affect a person's quality of life.

The exact cause of IBS is not known, but it is believed to be related to a combination of factors, such as abnormal contractions of the colon, changes in the gut bacteria, sensitivity to certain foods, and stress. There is no cure for IBS, but there are various treatment options available that can help manage the symptoms, such as changes in diet and lifestyle, medications, and therapy. If you are experiencing symptoms of IBS, it is important to talk to your primary doctor/GP first to rule out any other more serious conditions.

The low FODMAP diet approach

The GOOD GUT PLAN is a low FODMAP three-step elimination diet. This involves three phases:

1. Elimination Phase: During this phase, high FODMAP foods are eliminated from your diet for a period of 2-6 weeks. This allows the digestive system to calm down and symptoms to improve.

2. Reintroduction Phase: Once symptoms have improved, high FODMAP foods are gradually reintroduced back into your diet one at a time, in order to identify which specific FODMAPs trigger symptoms. This phase can take several weeks, depending on the individual.

3. Personalisation Phase: In this phase, you now have the freedom to eat food based on what you have learned about your own personal trigger foods and tolerances. The end goal is to create a sustainable, nutritionally balanced diet that avoids trigger foods and allows for optimal symptom management.

The low FODMAP diet should only be undertaken under the guidance of a healthcare professional, such as a registered nutritionist or dietitian, as it is a complex diet that requires careful planning and monitoring to ensure that it is nutritionally balanced. The diet is not intended to be a long-term solution, but rather a short-term approach to identify trigger foods and manage symptoms.

What are FODMAPs?

FODMAPs are a group of short-chain carbohydrates and sugar alcohols that are not easily digested or absorbed in the small intestine. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

FODMAPs are found in a variety of foods, including:

• Fructose: a sugar found in some fruits, vegetables, and sweeteners (such as honey and high fructose corn syrup).

• Lactose: a sugar found in milk and other dairy products.

• Fructans: a type of carbohydrate found in wheat, onions, garlic, and some other vegetables and grains.

• Galactans: a type of carbohydrate found in beans, lentils, and some other vegetables and grains.

• Polyols: a type of sugar alcohol found in some fruits and vegetables, as well as some artificial sweeteners.

In some people, FODMAPs are poorly absorbed in the small intestine, leading to an increase in water in the gut and the production of gas by gut bacteria. This can cause symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation in people with sensitive guts, such as those with IBS.