Those living with Irritable Bowel Syndrome (IBS) could see a significant reduction in their symptom by adhering to two diets at the same time.
Typically, a low FODMAP diet is advised for those with IBS and focuses on avoiding foods that can worsen symptoms. FODMAP, an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, are specific carbohydrates that the small intestine struggles to absorb properly.
When people with IBS consume FODMAP foods, they may experience a range of uncomfortable symptoms such as cramping, constipation, bloating, diarrhoea, and excessive gas. A variety of common foods fall under the FODMAP category, including:
- Dairy
- Wheat
- Apples
- Pears
- Peaches
- Asparagus
- Onions
- Garlic
- Beans
- Lentils
Given that the low-FODMAP diet primarily focuses on avoiding certain foods, it can be paired with other diets that concentrate on consuming certain foods that are also low FODMAP. For instance, some clinical trials have shown a positive correlation between adherence to the Mediterranean diet and an improvement in symptoms.
In one trial that compared 30 people not following the diet to 29 following the diet, those who adhered to the diet demonstrated an improvement in gastrointestinal and psychological symptoms. Another pilot study from Michigan Medicine, which examined 20 participants, also showed similar promising results, with people following the Mediterranean diet showing an improvement in abdominal symptoms.
This study revealed that symptoms improved even more when participants adopted the low-FODMAP diet, compared to just the Mediterranean diet. Since both diets show positive effects on IBS symptoms, it might be possible to adopt both diets simultaneously for a variety of benefits.
Combining the low-FODMAP and Mediterranean diet
Before those living with IBS consider adopting the Mediterranean diet alongside their low-FODMAP diet, it’s crucial to note that the Mediterranean diet typically contains some high-FODMAP foods. The Mediterranean diet isn’t specifically tailored towards people with IBS or other gastrointestinal issues but instead focuses on eating foods traditionally found in countries along the Mediterranean Sea, such as Spain, Italy and Greece.
It promotes the consumption of plant-based foods, healthy fats (particularly those found in olive oil), lean protein, and low-fat dairy while limiting the intake of saturated fats and red meat. Despite containing some high-FODMAP foods, there are still a wide variety of things that can be consumed while adhering to both diets, including:
- Olives and olive oil
- Sourdough bread
- Walnuts
- Almonds
- Fish
- Lean chicken
- Oranges
- Tomatoes
- Oats
- Leafy greens
Research suggests that regular consumption of the Mediterranean Diet can lower the risk of cardiovascular disease, support healthy blood sugar levels, lower cholesterol, and maintain a healthy body weight.
Before making any drastic changes to your diet in an attempt to manage IBS, it’s advised to consult with your GP or another healthcare professional. More information on managing IBS symptoms can be found on the NHS website.
