focus on the low FODMAP diet, which can relieve symptoms

Irritable bowel syndrome (IBS) or functional colopathy, is a chronic disorder that manifests as stomach aches, diarrhea or constipation and a feeling of bloating. More than 10% of French people have it, and yet it is very little known. This very debilitating disease affects the entire digestive system and it can be very difficult to find solutions to soothe the symptoms. It was in the face of this observation that Audrey Lienard and her childhood friend Audrey Ho Van Cam (who told us about her daily life with the SII) launched the Ginette et Josiane project. This is a support platform dedicated to Josiettes (people affected by IBS).

Scientific resources, tips, contact with specialized professionals… The objective behind the creation of this platform: to allow patients to avoid having to go through the obstacle course that they had to go through. What matters to them: “only offer solutions whose impact is scientifically proven.” On their platform, they present the three pillars for learning to master your IIS. The first goes through food and a diet in particular: low FODMAP.

What are FODMAPs?

FODMAPs are the barbaric acronym for a family of so-called “fermentable” carbohydrates. That is, which can ferment in the digestive system and aggravate or even generate IBS symptoms. The impact of FODMAPs has only been known for a short time: it could only be confirmed in 2015 by a team of Australian researchers.

These carbohydrates are found everywhere: melon, peach, cereals, onions, asparagus, squash, dairy products and even chocolate. Almost all foods are affected, but not always in the same proportions. We talk about low and high FODMAP. The diet will therefore focus on regulating these to soothe the patient’s gut. “What you need to understand with the syndrome is that the food is not the culprit. It’s your gut that can’t digest them. So rather than complete eviction, you have to find the right notions of dosage and proportions.” explains Audrey Ho Van Cam.

How to recognize “High” or “Low” FODMAP ingredients?

It is difficult to establish an exhaustive list of “High” and “Low” FODMAP ingredients. You should already know that many foods can be considered low in FODMAPs only up to a certain amount. It is also important to remember that each person is unique, and that your gut reaction may be very different from someone else’s suffering from similar digestive disorders. It is all the more important to be followed by a health professional if you want to embark on a Low FODMAP diet. However, some main ingredients are notable.

The main Low FODMAP ingredients :

• Different fruits and vegetables according to the seasons (pineapple, banana, citrus fruits, cucumber, carrot, potato, spinach, broccoli, kale, kiwi, etc.)
• Sourdough bread, white or wholemeal bread and corn bread
• Certain cereals and pseudo-cereals (Rice, quinoa, polenta, etc.)
• Certain vegetable milks (rice, soy, coconut, almond, etc.)

The Main High FODMAP Ingredients :

• Fruits and vegetables containing a lot of fructans, fructans or galactans (ex: Melon, peach, Brussels sprouts, squash, beetroot, cherry, apple, pear, canned fruit, etc.)
• Lactose-rich products (e.g. milk, fresh cheeses, creams, whipped cream, etc.)
• Products containing polyols (e.g. avocado, blackcurrant, apricot, mushrooms, sweet chocolate, chewing gum, etc.)

The Low FODMAP diet, to identify your intolerances

The Low FODMAP diet happens in three stages. First of all, the patient should remove all products “high FODMAP” of his diet. “After 4 to 6 weeks, for 70% of people with the syndrome, it’s back to zero. Your gut is really soothed. In my case, it was miraculous!” says Audrey Lienard. The second phase is the “challenge”. Each family of FODMAPs will be reintegrated, each in turn, and little by little. The idea is to see which ones cause the most intolerances, and from what quantity ingested. In stage three, the healthcare professional composes a food routine adapted to the patient’s intolerances. “The goal is not to be on a long-term diet, not to have to get frustrated.”

Before embarking on the Low FODMAP diet, contact a nutritionist or dietitian, who can oversee your experience. This will allow you to do it safely, without risking deficiencies. Having support also gives you a better chance of getting through these weeks that can be difficult to hold. According to the founders of Ginette and Josiane “accompanied by a professional, 65% of patients complete the 3 stages of the method, without, it’s 29%.”

Adapting the diet is not necessarily enough against IBS

Even if the low FODMAP diet greatly improves the daily lives of patients, Audrey Lienard insists: “all we can do is try to reduce the symptoms, we do not heal.” Ginette et Josiane therefore offers two supplements that have proven their effectiveness. First of all, physical activity“not necessarily at a high level because it can be complicated with IBS, but yoga is highly recommended.” After that, hypnosis : “Stress and anxiety can make IBS worse. Especially since 50% of people who suffer from it have experienced a traumatic event in childhood.”

To go further, and “making noise around the syndrome” Audrey Ho Van Cam and Audrey Lienard released a book: “Living in peace with your intestines – recognizing and taming irritable bowel syndrome.” Very educational and dedicated to patients looking for an answer. It has been available in bookstores since February 22, 2023.