WTF(ODMAP)?

My best friend recently sent me a post on Instagram that said “If you’ve ever wondered who your real friends are… they’re the people you talk about poop with” but to be honest – I talk about poop with everyone. As a registered dietitian, I like to normalize poop talk – my husband hates it but that’s because he has never experienced IBS. Believe it or not, IBS is a serious social game changer for a lot of people. Major IBS symptoms include; lower abdominal pain, altered bowel habit, bloating, excessive gas and distension. These symptoms often come and go and the severity can differ between individuals but they are incredibly uncomfortable nonetheless.

Did you know that up to 20% of Canadians are living with IBS and less than half of them will seek medical help? That’s like saying 100 000 people living in Newfoundland and Labrador don’t have regular poops and 50 000 of them won’t seek help! For those other 50 000 who do seek help, they often go through months, sometimes years of testing only to be diagnosed with IBS and told to follow a FODMAP diet.

WTF(odmap)? What is a FODMAP? Let me explain…

FODMAP is an acronym which stands for Fermentable Oligo- Di- Mono-saccharides And Polyols. Basically, they are a group of short chain carbohydrates (naturally occurring sugars) that are small in size, poorly absorbed or not absorbed at all in the small and large intestine and are readily fermented by gut bacteria. FODMAPs are found in a wide range of foods including; fruit, vegetables, breads, cereals, grains, nuts, seeds, dairy products and even processed foods and beverages.

Thanks in part to diet culture, people who are told to follow a FODMAP diet without any support will often go home, google FODMAP foods and avoid them all. This leaves their diet incredibly limited with what they think they can eat because FODMAPs are in everything. This can be dangerous for anyone with disordered thoughts or habits around food. It can also create food fears and can lead to micronutrient deficiencies.

Knowing this – it is important to remember that the FODMAP diet is a three-phased diet. Phase 1 is elimination of high FODMAP foods. This phase typically last no more than two weeks, the goal is to achieve symptom relief. Once you are free from symptoms, you can move on to Phase 2 – re-introduction of high FODMAP subgroups. This re-introduction phase allows us to determine which subgroups of FODMAP foods that you are sensitive to. The FODMAP subgroups are fructans, galacto-oligosaccharides, fructose, sorbitol, mannitol and lactose. This phase can usually be completed over the course of 6 weeks. Once you’ve completed the re-introduction phase, you move on to Phase 3 – personalization for long term diet structure. This is the phase you will stay in to hopefully manage your IBS long term.

I’ve helped many people normalize their bowel habits by supporting them through the FODMAP diet. If you want to work with me, you can find me at Proactive Wellness Center on Kenmount Road and The Calm Place. Don’t let your fear of judgement stop you from seeking help for your IBS. I’m your real friend, you can talk about poop with me.