The IBS diet that is 'one of few with evidence that it works'

A dietitian has shed light on the low FODMAP diet, one of the few scientifically supported diets that can alleviate symptoms of IBS, she said. Amid the social media frenzy promoting various, in her words, "restrictive and unhealthy diets for gut health and digestion", Arti's advice offers a beacon of hope.

Arti Dhokia, from Midland Health, explained: "The low FODMAP diet is a short-term diet that aims to manage symptoms of digestive issues. It restricts foods high in FODMAPs, a group of short-chain carbohydrates that the small intestine can sometimes struggle to absorb, causing digestive problems such as bloating, gas, diarrhoea, and abdominal pain.

"When FODMAPs move through the digestive system, they are not easily absorbed; instead, they attract water and gut bacteria, which causes an increase in fluid and gas. The intestinal walls then stretch and expand, resulting in pain, bloating, and other gastrointestinal symptoms.

"The low FODMAP diet is recommended for people with digestive issues who are trying to identify the cause. It's specifically helpful for those with irritable bowel syndrome (IBS), a chronic condition that can be managed through diet.

"It involves stopping eating specific foods for around two to six weeks and then slowly reintroducing them to your diet. By reintroducing a new food every three days and monitoring your symptoms, you can identify which ones are causing digestive issues. Once you've found the foods that cause the symptoms, you can start to avoid them."

Short-term diet

Arti added: "The low FODMAP diet is a short-term diet to identify any foods that may be triggers for digestive issues and manage symptoms. It's not a long-term solution, as symptoms should improve quickly while the digestive system rests.

"High FODMAP foods to limit or avoid completely include wheat-based bread, pasta, and cereal, most dairy products, legumes, apples, dried fruit, onions, mushrooms and garlic.

"Low FODMAP foods high in protein are eggs, tofu, fish, chicken and beef. Bananas, blueberries, carrots, potatoes, spinach, rice, oats, and certain cheeses are also low FODMAP and can be enjoyed on the diet.

"It's so important on any diet to ensure you're getting the right nutrients and still managing to enjoy balanced meals. The low FODMAP diet should always be done under the supervision of a specialist dietitian."