LOW FODMAP DIET FOR IRRITABLE BOWEL SYNDROME

 

​Irritable bowel syndrome (IBS) is the most common  gastrointestinal disorder worldwide, affecting more than 5 million Canadians each year (that's 1 in every 6 people). It includes symptoms such as indigestion, bloating, excessive gas, constipation, and/or diarrhea. However, a proper diet is one of the ways IBS can be managed. A common strategy has always been to incorporate ‘healthy’ food and avoid the ones that worsen the symptoms, however, some are surprised to find out that a food rice in fruits and vegetables can sometimes actually make symptoms worse. This is where we look at something called the low FODMAP diet, which has been clinically proven to help ¾ of IBS sufferers. Let’s learn more.

---

In this diet plan, the food items are classified as low, moderate, and high food. People with IBS must avoid high foods and consume low foods to determine a decrease in symptoms.

However, if a person consumes low food excessively for long periods of time, it can also be harmful to gut microflora and increase your risk of nutrient deficiencies, so its always important to talk to your doctor, naturopath or dietician on how long to avoid these foods, when to determine benefit and how to reintroduce. 

How Does A Low FODMAP Diet Work?

A low FODMAPs diet aims to help you learn which foods (if any) you do not tolerate and are the trigger for your IBS. The diet consists of a 3 step processes, as follows:

1 - Elimination

This phase can range from 3 to 8 weeks, depending on the person’s health and condition. In this, the individual is required to eliminate all high FODMAP food from their diet. Remember, the FODMAP list is extensive and can restrict some key nutrients for some individuals, so it’s always best to work with a professional through this phase.

2 – Reintroduction

If after elimination, the symptoms significantly reduce or resolve, it’s safe to conclude that one or more high FODMAP foods are a trigger for IBS symptoms. You then must start incorporating FODMAP foods into your diet in a systematic way to determine the source of the intolerance. Generally a person must eat the FODMAP foods at least once every day to every other day for ~3 servings to identify the trigger foods, increasing the quantity of the food each time. Monitoring symptoms through exposures will help determine which sugar groups are safe and which ones are not.

3 – Maintenance

Now that the trigger food is traced, a person can return to their original diet while limiting the food that produces the IBS symptoms. At this point, most people are able to return to their original diet (minus a few possible avoidances) without symptoms.

Key Foods To Avoid

Vegetables: mushrooms, asparagus, cauliflower, beetroot, onions, and garlic

Fruits: cherries, mangoes, watermelon, peaches, pears, apples, and apricots.
 
Dairy: lactose containing cow milk, cottage cheese, yogurt, ricotta cheese, ice cream, and custard

Grains And Cereals: rye, wheat, kidney beans, soy products, lentils, and chickpeas.

Sweeteners: Honeys, agave nectar, high fructose corn syrup, cough medicine, sorbitol, and sugar-free gums. 

Many lists suggest slightly modified food restrictions, and the list you see above is very simplified. The most valuable resource I generally recommend for patients embarking on a FODMAP diet is the smartphone app made from Monash University called ‘Monash University FODMAP diet’. The guidelines out of Monash University tend to be the most detailed and well researched.

The Bottom Line

The low FODMAP diet plan is proven and has helped many people with Irritable bowel syndrome. However, make sure to contact a professional dietitian, or Naturopath Doctor who is versed on the FODMAP restrictions before following any diet plan. Many people stick with the low FODMAP diet for a long time because it eliminates IBS and improves overall well-being, however you must way out the benefits against the risk in every case.

Read More Here 

What is Naturopathy and How Effective is It

Naturopathy is a natural treatment method that works to restore and stimulate the inherent ability of the human body to heal itself. Naturopaths use a wide range of natural remedies such as nutrition control, herbal remedies and various types of physiotherapy, such as hydrotherapy, tailored to the individual's individual needs. Dr. Courtney Holmberg Toronto is one of the places that offers such a treatment.

Healers have carefully observed the human body in health and disease and used natural remedies - food, water, air and herbs - to accelerate the healing process. In the 19th century, thanks to a group of doctors, this method gradually evolved into the science of naturopathy. The destination is emerging in Europe and includes healing starvation, various diets, baths, showers and compresses. The glory of naturopathy is growing rapidly, the techniques themselves have been refined, and have been found in America since the beginning of the 20th century.

The first naturopathic doctors are developing a number of recommendations, for example on the use of herbal remedies and the consumption of more fresh vegetables, fruits and whole grains, which is also confirmed by current studies. They rely on the absorption of easily digestible foods that strengthen the immune system, aiming at preventing the body from being loaded with unhealthy products, hampering digestive processes and cleansing from toxins.

Modern naturopaths use hydrotherapy and physiotherapy to purify the skin, lungs, intestines and kidneys from waste that impedes the proper functioning of organs and systems. According to them, procedures using cold water are especially useful for stimulating the immune system.

Consultation with a specialist

The naturopath submits the patient to a thorough examination and questions about their health, diet, lifestyle and preferences. The aim is to determine its viability and general condition in order to diagnose the diseases available. The doctor may order laboratory tests, for example, to measure: the amount of mineral substances in sweat or hair, the essential fatty acids in the blood or the stress hormones in the saliva.

It could examine the functioning of some organs such as the liver or pancreas, and check the permeability of the intestine. This helps to identify the root causes of many health problems: allergies, headaches, chronic fatigue, skin diseases, metabolic and digestive disorders. The specialist may then recommend changes to the diet, intake of nutritional supplements, herbal remedies or preparations that enhance digestive enzymes, such as pancreatin.

Some naturopaths also specialize in homeopathy or various types of manual therapy (such as osteopathy) and use special soft tissue massage techniques to gently move the joints to relieve arthritic pain or improve breathing in asthma sufferers.

The naturopath also prescribes various forms of water treatment. Hydrotherapy includes a wide range of water treatments - from cold compresses to sitting tubs, showers and pours to deal with many ailments: from joint pain and menstrual problems to sore throat and high-temperature illnesses.

Find us on Google and iBegin.

THE FACTS ON BHRT IN MENOPAUSE

Hormone replacement therapy has become an increasingly popular option for women seeking relief from symptoms occurring in menopause, menstrual irregularities, PCOS, amenorrhea and hypogonadism. Furthermore, people have been moving towards bio-identical hormones in hopes of a more biologically similar therapy with fewer risks and side effects. However, before embarking on hormone replacement therapy, it is important to understand the pros and cons of this form of treatment.

Signs of Shifting Hormones
As women age, estrogen and progesterone levels start to decline. The decrease in hormones can be the cause of a number of the following symptoms:

Read More

BENEFITS OF AN ANTI-OXIDANT DIET

We all know that eating a diet full of fruits, vegetables, and whole grains is just generally good for us. It turns out that eating a high plant-based diet may help lower your risk for developing many chronic health conditions, including cancer. While no single food or combination of foods can eradicate cancer, studies have shown that the combination of compounds found in certain foods — when part of a healthy diet — can help significantly increase your anti-oxidant intake, and decreasingour risk of developing a number of disorders, including cancer. ​