FODMAP and irritable bowel syndrome

Persecute abdominal pain persecutes you? Are your intestines crazy? You have terrible flatulence with which you can not cope, because they appear even after healthy products? Friends are looking with interest on your stomach, and you know what they mean on the head \ pregnancy, probably exaggerating with beers \. None of these things. Maybe this is irritable bowel syndrome?


IBS – what disease is it and how to fight it?


IBS – irritable bowel syndrome, i.e. irritable or hypersensitive bowel syndrome, is a chronic intestinal disease manifested by abdominal pain and discomfort resulting from the feeling of intestinal overflow, bloating, nausea, constipation or diarrhea.

IBS more often affects the beautiful sex. About 10% of the adult population suffers from it. This common condition greatly worsens the quality of life, therefore it is extremely important to do everything possible to improve your well-being.

The diagnosis of IBS is extremely difficult because the symptoms coincide with the clinical symptoms of other diseases. If you suspect that you may be in 10% of people who have Irritable Bowel Syndrome, be sure to consult your concerns with your doctor and dietitian. After diagnosing the disease, they will suggest what should be done to relieve the symptoms of IBS, because, according to the current state of knowledge, complete cure of IBS is not possible, but symptomatic treatment gives very good results.


What is FODMAP?


FODMAP is an abbreviation (fermentableoligosaccharides, disaccharides, monosaccharides and polyols) which, when translated into Polish, means easily fermenting oligo-, di-, monosaccharides and polyols. FODMAP are carbohydrates and polyols that are poorly absorbed in the small intestine and then quickly fermented in the small or large intestine. FODMAP which you probably know is fructose, lactose, fructans and polyhydric alcohols (i.e., sorbitol, mannitol, xylitol), they can exacerbate IBS symptoms, therefore a low-intake diet is effective.

Why do products containing large amounts of FODMAP cause IBS aggravation?


Products abundant in FODMAP pass unchanged from food intestines and through their osmotic effects cause the accumulation of liquids in its light, which for the susceptible people manifests itself in the stomach. The food then passes into the large intestine, where it undergoes bacterial fermentation resulting in the formation of carbon dioxide and hydrogen, followed by hydrogen sulphide and methane. These gases along with the accelerated intestinal motility lead to a feeling of great discomfort. Diarrhea, constipation, bloating, gases and pain in the abdominal cavity are typical symptoms that are not easy to remedy, and people who at least once experienced them in their lives know how severely they can impede functioning.

The first step towards happy intestines


You already know what IBS and FODMAP are. In the next article I will delve into the subject of low FODMAP diet. Here, on the other hand, I would like to move other important elements of the lifestyle that will ease the symptoms of this disease.


  1. Physical activity – it is important to choose sports that you enjoy doing. Physical activity is aimed at the release of endorphins, improvement of well-being, and at the same time will have a positive effect on the condition, nervous system and blood circulation


  1. Relax – IBS is often a stressful lifestyle, so it’s important to look after your body holistically. In addition to diet and sport, you must take care of your state of mind. Relaxation techniques, currently popular fitnessbody & mind classes (yoga, pilates, tai-chi) that allow you to cut yourself off from everyday problems give fantastic results. A calm mind will calm the intestines, which is the best reward for people with IBS.