FODMAPs & SIBO: What Are They and How Do They Impact Health?

It's no secret that the foods you eat affect your overall health and physical ability. However, many people are surprised to learn that hidden food sensitivities can lead to fatigue, bloating, mood swings, and even fat storage. Diets like FODMAP and SIBO can help address these issues and put you on the path to better health and fitness.

What’s a FODMAP?

FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. These are short-chain carbohydrates found in many Western diets, including lactose, fructose, and sorbitol.

The issue with these molecules is that they are poorly absorbed or not absorbed at all, leading to increased water content in the intestines. Once they reach the large intestine, they produce hydrogen, carbon dioxide, and methane, causing gas, bloating, constipation, and other digestive problems.

Low FODMAP Diet

If you're doing everything right but not seeing the fat loss results you want, a low FODMAP diet could be a good starting point. Eliminating foods containing FODMAPs may help alleviate symptoms like gas, bloating, mood swings, hormonal imbalances, and excess fat storage, particularly around the midsection.

Foods to Avoid on a Low FODMAP Diet*:

• Honey
• High fructose corn syrup
• Dairy
• Wheat
• Garlic
• Avocados
• Peaches

*Note that this is NOT comprehensive list of foods to avoid

The SIBO Diet

SIBO stands for Small Intestinal Bacterial Overgrowth and follows similar principles to the low FODMAP diet. When bacteria in the digestive system grow too rapidly, they produce excess gas and bloating in the intestine. This can interfere with nutrient absorption and digestion, leading to health issues like neurological and muscular diseases, vitamin deficiencies, small intestine obstruction, and diverticula.

Foods to Avoid on a SIBO Diet:

• Grains
• Starchy vegetables
• Dairy
• Beans

Gut Health and Fat Loss

Both the low FODMAP and SIBO diets emphasize that gut health is crucial for overall health and fat loss. Excess harmful bacteria in the digestive system can cause chronic inflammation, leading to metabolic abnormalities, insulin resistance, and even increased appetite. When the digestive system isn't functioning optimally, the body can't look, feel, or perform its best.

Other Tips for Improving Gut Health and Weight Loss:

• Manage stress
• Avoid tobacco and limit alcohol use
• Stay hydrated
• Get regular exercise

If you're not seeing the progress you want from your exercise and nutrition plan, something needs to change. Eliminating certain foods from your diet can significantly improve various health concerns. Paying attention to FODMAPs and SIBO can help you gain more energy, become more alert, and finally see the fat loss you've been working towards. As always, Stark's medical team is here to help if you need more guidance or a trusted professional's opinion!

Sources:

1. Gastroenterology

2. Journal of Gastroenterology and Hepatology

3. Stanford Hospital and Clinics

4. Gastroenterology and Hepatology

5. Science