Bloated stomach, transit disorder… What if it was irritable bowel syndrome? To put it to rest, scientific research is extolling the virtues of a diet low in Fodmaps, these complex sugars that are difficult to digest. Explanations:
Sometimes your stomach feels tight and swollen, especially after eating, to the point where you feel the need to unbutton your pants. In some people, this bloating becomes chronic and is accompanied by other unpleasant diseases. abdominal pain and transit disturbance from diarrhea to constipation. This condition is a symptom of irritable bowel syndrome or functional colopathy, which affects 5-10% of the population.
In this context, diet represents an essential tool that is likely to reduce the extent of symptoms. And among the preferred methods, the Fodmaps diet has paid off and shows 90% adherence, reports Professor Pierre Desreaumont, a gastroenterologist at Lille University Hospital and president of the DigestScience Foundation (Digestive Diseases and Nutrition Research Foundation). ) What exactly might this look like on a plate? And what are its consequences?
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Digestive pain relievers
Behind this funny name is the English acronym Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These terms refer to four families of sugars of varying sizes that tend to ferment in our digestive system. These complex sugars, which are widely present in our diet, are poorly absorbed by the small intestine, and their breakdown by bacteria in the colon produces large amounts of gas and toxins, causing gas and digestive pain.
This discovery was made in 2005 by researchers at the Department of Gastroenterology at Monash University in Melbourne, Australia. “Scientists have found that these digestive disorders particularly affect people prone to irritable bowel syndrome. This actually stems from their more permeable intestinal barrier and an imbalance in their intestinal flora,” explains gastroenterologist Pierre Desreaumont (1).
It is not a diet in the strict sense of the term, it is not aimed at losing weight, but at relieving digestive pain.
Orian Mac Shawat, dietitian, nutritionist
Based on this observation, the Australian team measured Fodmap levels in a wide variety of foods, including fruits, vegetables, breads, cereals, nuts, legumes, dairy products and processed foods. This information allowed them to design a diet low in Fodmaps. “It’s not a diet in the strict sense of the term, we’re not aiming to lose weight, but to ease digestive pain,” emphasizes Orian Mace Shawat (1), a registered dietitian nutritionist certified by Monash University (Australia). “A drastic reduction in the consumption of all these foods leads to a clear improvement in symptoms in 60-80% of cases,” adds Professor Pierre Desreaumont.
Foods to avoid
The list of foods containing high levels of Fodmaps is particularly long. Thus, oligosaccharides are found in vegetables such as leeks, onions, Jerusalem artichokes, beets, some fruits such as bananas, apricots or persimmons, as well as in cereals such as wheat, rye, barley or again in legumes such as lentils and peas. : Disaccharides, in turn, can be found in lactose-rich dairy products and processed foods. Monosaccharides are found in certain fruits such as apples, vegetables such as asparagus, and even honey. Finally, polyols have also been found in fruits (cherries, avocados, watermelons) and vegetables (avocados, cabbage, mushrooms).
A significant reduction in the consumption of all these foods leads to a clear improvement in symptoms in 60-80% of cases.
Professor Pierre Desreaumont, Gastroenterologist at Lille University Hospital and President of the DigestScience Foundation
How to use the diet
According to healthcare professionals, the use of the Fodmaps method should be done under the supervision of doctors. “Before coming to a dietitian-nutritionist, it is recommended to visit a gastroenterologist to rule out a more serious digestive disease,” recalls Orian Mac Shawat.
When a diet is prescribed, it generally occurs in three phases. The first phase consists of avoiding all foods high in Fodmaps to let the gut rest for 2 to 6 weeks and see if the digestive symptoms improve or not. “The idea is not to limit yourself and only eat ham with rice every day. It is important to preserve the colors and flavors, claims the dietitian nutritionist. Certain foods that contain limited amounts of Fodmaps are allowed, but in moderation: foods that have a probiotic effect, such as fermented vegetable pickles, canned vegetables such as artichoke hearts or mushrooms, or even some dairy products such as cheese.
The second phase of this diet is based on a re-introduction of Fodmaps, taking care to test one family of sugars one after the other to see the effect of each on digestive symptoms. This process takes an average of 6 to 8 weeks. After the research, it’s time for the 3rd step. introduce all foods at the same time, taking into account the digestive sensitivity of each individual to one or another food rich in oligosaccharides or polyols.
Contraindications
If you don’t have digestive problems, the Fodmaps diet may have no effect, health experts warn. On the other hand, people who suffer from eating disorders or significant nutritional deficiencies should seek medical advice before using this method. “This can further accentuate their problems,” says gastroenterologist Pierre Desreaumont.
It also doesn’t make sense to continue for several months if you don’t notice any significant reduction in digestive symptoms related to your functional colicopathy. “You should at least notice a clear improvement 8 to 10 days after starting the diet,” says Pierre Nice, endocrinologist and nutritionist (2). On the contrary, also note that leaving the mode will not undo the efforts made. “After overeating in a restaurant, for example, everything returns to normal after 2 to 4 days, depending on the individual, and they can safely return to their diet,” reassures Professor Pierre Desreaumont.
Finally, health professionals point out that diet is not always enough to eliminate our stomachaches. A healthy lifestyle and regular physical activity also help reduce symptoms associated with digestive disorders. Not forgetting relaxation-oriented practices such as sophrology and meditation, which help reduce stress levels and therefore pain.
(1) Pierre Desreumaux and Oriane Macke Chaouat are co-authors; The Gut Feast: 50 Recipes and 12 Low FODMAP Menuspublished by DigestSanté, 106 pages, €24.90.
(2) Pierre Nice is the author The Fodmaps Diet in 50 Keysto be published on October 31 by Editions Leduc, 192 pages, €12.50.
Source: Le Figaro
