In my opinion, the most frustrating thing about having FM is
its sheer complexity, as fructose is in almost every food. Additionally, having
UC adds an extra layer of complexity for me. From what I understand, this is a
common problem in general for people with IBS and/or IBD. Many people,
including myself, have therefore tried to simplify things by creating special
types of diets, hoping to make things easier to manage on a daily basis.
This week, I am therefore going to share some of my research
into these types of diets, as well as how I have adapted them for my own needs.
COMMON DIETS FOR BAD BELLIES
In my research and so on, I have often come across
discussions about different types of diets that are suitable for IBS and/or
IBD. Here is a summary of the ones that I have read about most:
The Gluten-Free Diet
– This diet is mainly designed for people with Coeliac Disease, and focuses on
eliminating all foods containing gluten (wheat, rye, triticale and barley).
This diet can also be useful for people with FM, as many foods that contain gluten
also contain high amounts of fructans. Here
is a good summary of this diet. For those with FM, however, this diet can still
be risky, as mainly gluten free products use corn flour as a substitute for
wheat flour. Additionally, specialty gluten-free products can be expensive, so
some people can find it difficult to maintain this diet.
The Low FODMAP Diet
– The Low
FODMAP Diet was developed by Dr. Sue Shepherd in 1999, as a form of
treatment for people with IBS, and has two phases – first, restricting all high
FODMAP foods for 6-8 weeks, and then developing the diet to suit the individual’s
condition. FODMAP stands for Fermentable Oligosaccharides (includes fructans),
Disaccharides (includes lactose), Monosaccharides (includes fructose) and
Polyols (includes sorbital and xylitol). Dr. Shepherd has now began developing her own range of "FODMAP Friendly" foods, as well as encouraging other companies to make their foods "FODMAP Friendly." Foods identified as "FODMAP Friendly" carry the below logo. While this is a very good diet to help
with identifying trigger foods and tolerance levels, in some cases it may not be appropriate, as some people only have problems with one or two types of foods, or their problem foods may not be fully covered by the FODMAP categories.
The Paleo (Paleolithic)
Diet – Reportedly the most popular diet in the world in 2013, the
Paleo Diet is based on the premise that we should only eat the same sorts of
foods as our ancestors did, and keep to the types of foods that our bodies are
built to digest. In essence, this means no processed foods. Here is a good resource
for understanding this diet. This diet is said to be very healthy and this has
been supported by several
studies. Some are still sceptical
however, arguing that this diet is not necessarily sustainable, as the life
expectancy of our ancestors was much lower than it is today.
Going Organic –
This diet focuses on consuming only foods grown naturally, in order to avoid
consuming harmful chemicals and environmental damage. This
includes avoiding plants grown using pesticides or fertlisers, avoiding meat
from animals given growth hormones or other drugs, and only using products from
animals raised in a “free range” environment. Here is a useful summary of the main
arguments for going organic. This diet can also be problematic
however, as it can be difficult to determine whether foods are definitely
organic, and organic foods are often more expensive.
The High-Fibre Diet
– The High-Fibre Diet is often recommended for people with IBS-C, as previously
discussed in this
post, as it can help to reduce constipation. The most fibre-rich foods are
often fruits, vegetables, and whole grains. However, this diet is not suitable
for people with IBS-D, as too much fibre can cause diarrhea. Here
is a good list of fibre-rich foods. Additionally, it can be difficult for
people with FM to maintain this diet, as many high-fibre foods also contain
high amounts of fructose or fructans.
The Low-Fibre (Low-Residue)
Diet – The Low-Fibre Diet is therefore recommended for people with IBS-D, as
it can help to reduce diarrhea. It is also recommended for people who have had
bowel surgery. Rather than completely eliminating all fibre, this diet focuses
on consuming only soluble fibre.
Here
is a useful summary of high- and low-fibre foods.
The Low-Fat Diet –
This is of course a very common diet for weight loss, however it is also
recommended for people with IBS
because high-fat foods usually have lower levels of fibre, and can therefore
cause constipation. Here
is a good guide for following the Low-Fat Diet. When following this diet though,
it is important to remember that not all fats are unhealthy, as discussed here.
The above diets are generally more appropriate for managing
IBS, however some aspects of them are also applicable for those with IBD. As
discussed in this
article, people with IBD should avoid high-fibre and high-fat foods. In addition to this, it is important to keep hydrated, foods with prebiotics or probiotics may be helpful, and vitamin supplements may be necessary (as discussed in
this previous
post).
Have you found a diet
that works best for you? Please comment below.
MY DIET
While all of the above diets have their benefits, in my own
experimentation so far, I have found that neither of them are quite right for
my situation. This is because none of them are specifically tailored for people
with FM or UC. Therefore, through a combination of trial and error, elimination
and substitution, I am slowly developing my own diet.
I have previously discussed my main trigger
foods and tolerance levels, and these elements have helped guide me when I
am thinking about what to eat each day. Additionally, I have found that
different types of diets can be useful for certain situations. For example,
when I am going to a function or event, it is sometimes easier to just list “gluten-free” for my dietary requirements. When cooking for myself, however, I will
usually aim for something closer to the Low FODMAP diet - selecting the
aspects applicable to my FM - as I am able to have more control over the ingredients used.
Additionally, if I am having trouble with my bowel movements, I may try to
either reduce or increase my fibre intake.
In my experience, and also in my general opinion, there is
no such thing as a perfect diet, and it is neither healthy nor sustainable to
be too restrictive in what you eat. As I mentioned in my first post,
restricting my diet too much following my FM diagnosis just resulted in weight gain and fatigue. I am therefore focusing on what my version of healthy is,
both because of, and in spite of, my FM and UC.
Have you had similar
experiences with your diet? Please comment below.
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