What if the FODMAP diet was more art than science? The thought hurt my brain. After my deep dive into the FODMAP diet research, I knew I needed more help. So I reached out to Dr. Allison Siebecker. If you remember she’s the wicked smart SIBO researcher who’s working tirelessly to tie the ideas of bacteria overgrowth, food and digestion together.
Carbohydrates have been studied for 100+ years with a skeptical eye that they contribute to digestive problems. FODMAP’s takes this a step further. It’s another viewpoint showing that carbohydrates can be just as painful as healthful. And it’s backed by a growing stack of research papers and effective treatment trials.
What are the FODMAP Carbohydrates?
The science of FODMAPs starts in the name: Fermentable Oliogosaccharides Disaccharides Monosaccharides And Polyols. For many reasons these carbohydrates are easily fermented and the byproducts of this cause digestive pain. But as we’ve discussed before this is very individual and the quantity consumed is very important.
Before we advance we must return to the beginning. Getting the fundamentals down will make the whole discussion easier. Let’s get technical one more time as it’s important to remember that saccharide really just means sugar.
At a molecular level, the body must break down (digest) disaccharides and polysaccharides into monosaccharides to absorb them. Unfortunately we can’t assume all monosaccharides are absorbed equally. Glucose is easier for the body to handle than fructose. And when it comes to the disaccharide lactose, the FODMAPs researchers have found it harder to digest than other disaccharides. And of course when many saccharides are linked together (polysaccharide) it’s even more complex.
And if this is making your head hurt that’s why we brought in Dr. Siebecker.
Dr. Allison Siebecker Teaches FODMAPS
In this podcast, Dr. Siebecker graciously took the time to deliver a scientific overview of FODMAPs. But the best part is she also covered the art of FODMAP diet and how to actually use it to help your digestion. Here’s what you’ll learn in today’s podcast:
3:32 How FODMAPS was created to treat Functional Gastrointestinal Disorders
10:34 The camp fire effect: why beans give everyone gas
15:05 The nitty-gritty of FODMAP Intolerance is…
19:38 Intestinal Gas can speed up or slow down digestive motility
29:30 Fructose is malabsorbed when this happens…
32:33 How would you know if you had a FODMAP problem?
40:55 SHOWDOWN: Comparing SCD vs. FODMAPS
51:23 SIBO has been shown to cause Fructose & Lactose malabsorption
Podcast: Play in new window | Download
Massive thanks to Allison for her time and knowledge. If you would like to help out please review our show in iTunes and don’t forget to subscribe while you’re in there to get the latest updates.
-Steve
PS – If you can’t see the audio player download the MP3 file here
Post Pic from this FODMAPS study.
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{ 22 comments… read them below or add one }
Just an amazing and for me really the best podcast ever!!
Thank you so much for you great work! Very inspiring and very helpful!!
Thank you again!
Such great information. Thanks guys for being so positive and informative. I feel so motivated just listening to your message.
How likely do you think that FODMAPS are an issue for me? I have UC but no pain, gas or bloating, even when I was bleeding. It’s so difficult to wrap my mind around even temporary food elimination. I am eating GF but it took a few years to get there. Finding out I had UC gave me the final push. I think I’m too much of a food addict. Thanks for what you’re doing!
@Heidi – Thanks for the nice comment it is appreciated! Most people who have a FODMAP problem complain of gas, bloating and lots of stool problems. Just because you don’t have them doesn’t mean eliminating those foods might not help I just think it wouldn’t take priority for you because your not presenting a typical pattern. Instead you might see faster changes trying SCD. Eliminating toxic grains and other toxic foods that are still “okay” on a GF diet.
Could you post the link that she is mentioning in the podcast? It was something like IBSre.net (?)
I think you mean http://www.siboinfo.com
http://www.ibsfree.net/
Thanks for replying and your advice, Steve, I’m trying to find it in me to try something that will help. I gave GAPS a try earlier this year, but very quickly became really sick. Threw up violently all night long. Have you ever had something like that happen and simply can’t face that food again? Hopefully I will be able to look at broth at some point but it hasn’t happened yet.
Well, how can you do any of these healing diets without bone broth? I think I also came across some information that getting sick on bone broth gives some kind of clue as to what is wrong. Problem is I can’t remember where I read it. There’s always the possibility that I had a touch of food poisoning too. In the mean time, I just try my best to eat real food, buying the best quality I can afford.
I’ve been diagnosed and on meds for UC for 9 months now. My symptoms have improved but I’m not getting perfect poops. I’m worried that my diet is becoming more and more restricted.
I do consume white rice, is that considered a ‘toxic grain’ for IBD and if so, could you explain why? I don’t consume liquid dairy but I feel good eating raw cheese and also butter. I also get fats from coconut oil, olive oil, pastured animals. I’m avoiding fibrous veggies though lettuce and spinach seem fine. I eat cooked gr. beans and squash. I’ve been eating tomatoes but I suspect they might be giving me stiff joints when I eat a lot of them. Sweet onions seem fine but not other types of onion.
Thanks again, I’d really appreciate some direction.
@Heidi – You sound like what we call a “tough case” meaning you need to take things slow and you need a lot more supplement help than most. SCD does not encourage bone broth in the beginning like GAPS. Which is one of the reasons many cannot complete GAPS. Because they need to start with a meat based broth like the SCD intro soup and then after some healing add in some bone broth. I would highly encourage you to try our methods laid out in the eBook and digestive troubleshooting course. You’ll have plenty of time to return them if needed but my guess is your health will be so good you won’t think about it.
I’m also having troubles with broth: nausia and belching. In the podcast Dr. Siebecker advices to avoid broth in the beginning because it contains FODMAPs. I wonder how one would do the SCD introduction diet without broth. Could you guys perhaps shed some light on this? Thanks!
@Niels – You’d do just like our free starter guide shows. Using the SCD chicken soup with is more of a meat based broth and not a bone based broth. Then after a few weeks of healing you’d start to make bone broths and introduce them. Try the plan in our eBook it works for most people.
Thanks, Steve!
Thanks for your work to bring information to those of us seeking to understand what’s going on in our bodies. I have an appointment with Dr. Siebecker in a couple of weeks, and this was really helpful in preparation for talking with her then. I think it’s shedding light on my decades-long issue with my gut which has improved some with various diets (SCD, GAPS, Candida, etc) but always reverts back to a mess. Hope is good.
@Debbie – your welcome thanks for the comment and make sure you thank Dr. Siebecker for the time she put into this podcast! We need everyone to give her as much love as possible so we can get her back on.
Awesome interview. Dr. Siebecker has quite a knack for making the complex appear simple.
Being in the intro phase of SCD and having some trouble i was fearful when i looked at the FODMAP list and how the things i was not feeling really well after (the increased amt of butternut when i got to 2 cups per day and the extra grape juice and/or gelatin) were on the mid to high FODMAP list…but listening to this post made me feel better. It reminded me of what you said about not having to rule the foods out forever…just to wait a bit and start with slower amounts, etc. I bought the SCD meal plans and have been firm on following them…guess i’ll have to break my rigidness and go to some spinach and some zucchini as low FODMAP veggie options for a bit, then try lower amts of butternut again. Tricky part for me is that i’m diabetic – so i need some fast carbohydrates at times for low sugars and was using the grape juice, honey, and/or butternut for that when my sugar was low. Hmmmm….maybe ripe/spotted banana sooner than i had been thinking/than the meal plan shows?
@Sabrina – Sure why not. The meal plans are great, but they are just a plan. Trust your intuition and body and create the custom diet and lifestyle that is going to work best for you.
Hi Steven,
I’ve had UC for 7years now… Been Paleo for 8months but it just wasn’t cutting it. Been SCD for 3months and I can feel a difference. Talking about carbohydrates here… I eat A LOT of winter squashes… butternut, buttercup, acorn, hubbard, and kaboocha is my favorite (sort of like a dense sweet potato). I usually mix with a tablespoon or two of coconut oil and a dash of Real Sea Salt (another favorite). My stomach acid is super low and I’m taking 6 BHCL. I may have to bump it up even more. Can eating too much winter squash be bad? I eat 3-4cups a day. 2 months ago I tried Xifaxan to try and “clean house” and start fresh with some probiotics and 24hr yogurt. Well, apparently I was allergic and I’m going on two months of itching all over my body… That’s a whole different horrible story. Dermatologist hasn’t figured it out yet… Anyway, I’ve tried prednisone a few times to try and get rid of the itching, so I’ve had to take it easy on the BHCL, but I certainly can tell a difference. I still have some bleeding and looseness and can’t figure it out… I’m 100% SCD. I eat all sorts of meats, winter squashes, olive and coconut oil, homemade applesauce (1cup a day), taking a GIProbiotic, and have tested and handled reasonably well cooked spinach, green bean puree, carrot puree… I know I’m just a tweak away. Remicade did nothing for me. I stop taking Immuran 8 months ago, after 6years. I’m not having flares and my urgency isn’t bad… Just a little blood and looseness. I don’t know if I’m healing right now and it’ll just take time to see more improvements… I’m feeling stuck at the moment. I’m surviving, just not thriving.
Any help is much appreciated and thank you for all you and Jordan do. I’m bound and determined to beat this terrible disease. Although my itching at the moment is way worse…
Cheers,
Kyle
P.S. – I’m all ears on any remedies anyone has… I’ve tried vinegar, claratin, allegra, hydrocortisone cream, lavender, prednisone, doxepin, hydroxzine, just started to try Singular…
Hi Kyle, you’re doing awesome, hang in there!
I’d start with the four horsemen here: http://scdlifestyle.com/2011/03/what-to-do-when-the-scd-diet-isnt-working/
In good health,
Jordan
I really want to thank you both (Steven and Jordan) for all the information you share here at the SCD Lifestyle blog. I believe your information about SIBO has quite literally saved my life. I have been suffering from digestive issues all my life but the last 2 years have been the worst. I have iron and b12 deficiency despite my whole traditional WAPF food diet. I have been tested for celiac and h pylori, had colonoscopy and endoscopy and still no diagnosis or explanation for my troubles. I have been on GAPS for months and can’t get off intro and am intolerant of many allowed foods. While the diet helped, I still continued to decline. Since my doctors found nothing they did not offer any treatment. Finally I read your info about SIBO and links to Dr. Siebecker’s site. I tried oil of oregano for several weeks now and have had great improvement. I think 2013 might be the year I finally get well again! A very heartfelt Thank-you to both of you!
Awesome Marnie – thank you so much for sharing your experience with us and let us know how you’re doing!
Jordan
Great interview. I have just been told to go on the FODMAP diet by GI.
Although, I did not know you need to dive into a 100% from the get go…so that’s good to know. Any suggestion to get a good rundown of how to dive into the diet. I actually brought the booklet by the creators from Monash University (from my home town) but it’s a bit brief, and actually other FODMAP booklets have different foods that can and cannot be taken…so I am confused.
I have a question, I have had lactose and fructose absorption test which both came up negative, but I find that high fructose (especially watermelon) and lactose (especially rich dairy) give me terrible cramps and gas. So can you malabsorb lactose and fructose even if tests come back negative?
I also notice I get very itchy in a certain spot, after some foods (although to be honest I haven’t really figured out which ones), but I feel sugar is the main culprit maybe wheat as well.
I am also going to have a gastric emptying study, as GI think I have a problem emptying my stomach, as my upper stomach is so bloated and full all the time and very uncomfortable…could yeast infection cause a bloated upper stomach and intolerance’s to food that I am supposedly able to absorb?
Simone, are you taking HCL? Your symptoms sound like you have low stomach acid. You are bloated and full because you aren’t digesting your food and it can’t empty into the small intestine. Try avoiding FODMAPS and also HCL. It can make a huge difference.