Dr. Ann Haiden. Your Best Health, Vitality, Life! with bonus FODMAPs food list. The Do s. Get Rid of Sugar, Starches & FODMAPs

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Dr. Ann Haiden Your Best Health, Vitality, Life! 6 IBS Do s Don ts and with bonus FODMAPs food list Try these six tips to break free from IBS!

Keeping sugars, starchy foods and FODMAPs low in the diet helps by preventing fermentation.

Foods ferment because bacteria (and fungus) in the intestine use them as food.

FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are carbohydrates, sugars, and sugar alcohols that ferment easily.

1 Dr. Ann Haiden Your Best Health, Vitality, Life! 6 IBS Do s Don ts and with bonus FODMAPs food list Try these six tips to break free from IBS! The Do s 1 Get Rid of Sugar, Starches & FODMAPs Remove these foods from your diet. They feed the bad microbes! Keeping sugars, starchy foods and FODMAPs low in the diet helps by preventing fermentation. Some people don t seem to digest these foods as well as other people, which makes them more available to the bacteria that ferment them. Foods ferment because bacteria (and fungus) in the intestine use them as food. When fermenting bacteria get into the small bowel, where they shouldn t be, the gases that are formed can cause pain, bloating, constipation or diarrhea. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are carbohydrates, sugars, and sugar alcohols that ferment easily. Many FODMAPs can be added back after gut health is restored. There are some starches and FODMAPs though that many people will never be good at digesting, and those are most grains and legurmes. Digestive enzymes can help with digestion but they still do not get to the root of the problem. And Betaine HCL can be used to restore stomach acid, as long as you don t have active refluxing GERD and are not taking common pain medicines like ibuprofen, blood thinners, or anything that can promote intestinal bleeding.

2 2 Make Sure Your Bowels are Moving Studies have shown that slow bowel motility is common in irritable bowel syndrome and SIBO. You ve got to keep those bowels moving! People with two common conditions, diabetes and hypothyroidism (such as Hashimoto s autoimmune thyroid disease), are especially likely to have slow bowel motility. So it is important to get these conditions under good control. It can also be helpful to use agents that can help bowel motility. There are several supplements that are useful, as well as a some prescription medications. Some of the foods that irritate IBS, such as the FODMAPs foods are rich in fiber and keep constipation at bay in healthy intestines. FODMAPs are initially removed from the diet with the goal of reintroducing some of them later. Adding in grains and legumes is not the best way to get more fiber. There is plenty of fiber in vegetables. You may be thinking, but constipation is not my problem. I can t go anywhere bacause I have to be able to make a bee-line to the bathroom! Constipation and diarrhea often respond to either herbal products that have antibacterial and anti-fungal properties, or, to prescription antibiotics and antifungals. Once the microbes are under control, and the gut has a chance to heal, it s important to maintain good gut motility eiher way. 3 Think Carefully About Probiotics Contrary to popular opinion, probiotics are not right for everyone. While probiotics can be very useful, in some people they can actually make things worse by increasing bacterial loads and potentially contributing to too much acid. Probiotics (and too many bacteria in the first place) can form D-lactic acid, which is hard to convert to the benign L-lactic acid form. Listen to your body. Luckily, there are different types of probiotics to choose from. And there are tests which can help us determine what the bacterial loads are in the intestine, and if there is a high load of D-lactate. Sometimes it is best to put off probiotics till a bit later stage in the gut healing process. People with small intestinal bacterial overgrowth are often the ones most likely to have trouble tolerating probiotics at first. Probiotics are generally helpful, but don t push it if they bother you.

3 The Don ts 4 Don t Load Up on Fruits and Starches Bacteria and fungus LOVE fruits and fermentable starches. Even though fruits are healthy, it s easy to go overboard with them. When you are dealing with IBS, and likely bacterial imbalances, feeding the bacteria (and fungus) their favorite foods promotes a vicious cycle of microbial overgrowth, fermentation, and more IBS symptoms. A multi-phase food program is often helpful. Initially, it is best to stick to the low sugar fruits, like blueberries. For starches, ditch the grains, baked goods, legumes, beans, and starchy vegetables in favor of less starchy foods like low FODMAPS vetetables and a little squash or yam. For many people, grains and legumes are simply not well tolerated foods, even in health. The aim is to add back some of these fruits and starchy vegetables later. In the second or third phase of a multi-phase diet plan, a little of certain starches called resistant starches can actually help feed the good bacteria in the large bowel. These foods include green (unripe) banana, plantain, raw potato, or cooked and cooled potato, rice, or beans. This can backfire though in some people with IBS, so you need to test the water with very small amounts if you add these starches. 5 Don t Settle for Constipation (or Diarrhea) Anything less than once per day in NOT normal!! Diarrhea isn t normal either! Don t let anybody tell you it is. These are huge red flags that something is amiss in the intestine. Bacterial or fungal overgrowth can be at the root of these. Plus, ongoing constipation contributes to continued bacterial overgrowth in the small bowel. Motility problems from low thyroid or diabetes can contribute as well. While it seems intuitive to simply use symptom controlling medications, what is really needed is to look at the gut microbes and where they are out of balance, and get them into balance. Xifaxan, Neomycin, and Nystatin prescriptions are often used to acheive this, but there are herbal combinations that have proved equally useful.

4 6 Don t Keep Waiting For it To Get Better IBS will continue to be a problem unless the underlying problems are addressed. Things can get worse while you are waiting. Do not wait, hoping symptom-relieving medicines will solve the problem. They do not address the root of the problem. Meanwhile, the underlying problems, which are often overgrowth of bacteria or fungus and a disrupted immune and nervous system, can continue and even get worse. Letting these problems continue can lead to excess permeability of the intestine, or leaky gut. This can lead to food sensitivities, a stressed immune system, brain fog, fatigue, skin reactions, joint pain, and weight gain (or loss). Before you know it you are going to six different specialists looking for solutions to multiple problems. But the gut is home to a huge proportion of the immune system and nervous system. The gut reacts with the brain. An upset gut sets off a cascade of inflammation. You ve got to solve the gut! The sooner you recognize the underlying reasons and treat them, the less likely your chances of symptoms cascading out of control. And if they are already out of control, take heart, the body has a tremendous ability to heal. The Bottom Line go! Get to The Root of Your IBS & Fix It! Don t settle for just symptom control. Seek out a medical care team that thinks about irritable bowel in terms of underlying problems. Your team should be experienced in using testing to identify small bowel bacterial overgrowth (SIBO) and fungal overgrowth, and looking at your intestinal microbiota (your gut bugs) and various digestive and inflammatory markers. Dietary protocols along with either herbal antibiotics and antifugals or sometimes prescription medications, can often resolve IBS. Go to Help for Gut Issues - IBS, SIBO, Candida & More to get you on your way. Or visit to make an appoitnment or find out more.

5 Bonus FODMAPs Foods List - Avoid These! F - Fermentable O - Oligosaccharides (Fructans and galactooligosaccharides (GOS)) Artichokes Brussels sprouts Cabbage Chicory Eggplant Fennel Garlic Grapefruit Leek Nectarines Onion Peaches Persimmon Pomegranate Shallot Watermelon Barley Inulin, FOS Rye Wheat Beans (all types) Cashews Chickpeas Lentils Pistachios D - Dissacharides (Lactose) Cheese (soft unripe) Cottage cheese Cream Condensed milk Custard Evaporated milk Ice Cream Milk Pizza Processed meats Ricotta cheese Yoghurt M - Monosaccharides (Excess Fructose) Agave Apples Artichoke Asparagus Boysenberry Dried fruit Figs Fruit juices High-fructose corn syrup Honey Mango Papaya Pear Prunes Raisins Sugar snap peas Watermelon/melon A - and P - Polyols (including sugar alcohols) Apples Apricots Avocado Blackberries Broccoli Cauliflower Cherries Lychee Mushrooms Nectarine Pear Plums Prunes Snow peas Stone fruits Erythritol Isomalt Maltitol Mannitol Sorbitol Statements have not been reviewed by the Food and Drug Administration. The information in this guide is not medical advice. Always obtain medical advice from your personal physician and health care team.

What Is the Low-FODMAP Diet?

LOW-FODMAP DIET What Is the Low-FODMAP Diet? FODMAP refers to a group of five sugars found in certain foods. These sugars are lactose, fructose (in excess), fructans, galactans and polyols. Specifically,