Beginner's Guide to the Low Carb Low FODMAP Diet for IBS

What Is the Low Carb Low FODMAP Diet?

The low carb low FODMAP diet combines two popular diet approaches - low carb diets and the low FODMAP diet - to create a hybrid diet that may be beneficial for some people, especially those with digestive issues like irritable bowel syndrome (IBS).

Understanding Low Carb Diets

Low carb diets limit the amount of carbohydrates a person eats to achieve weight loss or manage health conditions like diabetes. They emphasize protein and healthy fats while restricting sources of carbs like sugars, grains, legumes and starchy vegetables.

Some popular types of low carb diets include:

• Ketogenic diet (very low carb, high fat)
• Paleo diet (focuses on whole, unprocessed foods)
• Atkins diet (phases of strict carb limitation followed by gradual reintroduction)

Understanding the Low FODMAP Diet

FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These carbohydrates are poorly absorbed by some people and can cause digestive issues like bloating, gas and abdominal pain.

The low FODMAP diet eliminates high FODMAP foods for 4-8 weeks to provide symptom relief, then gradually reintroduces them to test personal tolerance levels. Foods limited on the diet include:

• Fructans: wheat, garlic, onions
• Galacto-oligosaccharides (GOS): legumes, soy milk
• Polyols: stone fruits, sweeteners
• Lactose: dairy products
• Fructose: honey, high fructose corn syrup, apples

Benefits of a Low Carb Low FODMAP Diet

Combining these diets may provide synergistic benefits for people with digestive disorders like IBS. Potential benefits include:

Improved Digestive Symptom Relief

Studies show 50-80% of IBS patients see significant symptom relief on the low FODMAP diet. Removing additional carbs through a low carb approach may further ease issues coming from poor carbohydrate digestion and absorption.

Increased Weight Loss

Both diets commonly lead to some degree of weight loss in those who follow them. Combining the gut-healthy food choices of low FODMAP with carb restrictions can amplify weight loss, specifically fat burning.

Better Blood Sugar Control

Low carb diets are associated with better glycemic control and insulin sensitivity. Combining low carb with low FODMAP eliminates carbs that may trigger blood sugar spikes, keeping levels steady.

Improved Energy and Focus

Reported side effects of the low FODMAP diet include brain fog and fatigue from very restricted food choices. Adding low carb options can help increase energy levels while still providing digestive relief through elimination of FODMAPs.

Foods to Eat on a Low Carb Low FODMAP Diet

This diet eliminates all major FODMAP groups while also limiting carb-heavy foods groups. Foods to emphasize include:

Non-Starchy Vegetables

Most non-starchy veggies are low carb and low FODMAP, including leafy greens, carrots, bell peppers, eggplant, cucumbers, tomatoes and zucchini.

Meats and Proteins

Including beef, pork, lamb, poultry, eggs and certain low FODMAP protein-rich dairy options like lactose-free milk and aged hard cheeses.

Fats and Oils

Olive oil, coconut oil, flaxseed oil, walnut oil, avocados, nuts and seeds. These provide fuel for the body without spiking blood sugars.

Low-Carb Fruits

Certain Lower carb low FODMAP fruits in smaller portions, such as blueberries, strawberries, oranges and kiwis.

Herbs, Spices and Condiments

To add flavor, use salt, pepper, spices, vinegars, fish sauce, low FODMAP citrus juice, etc. Avoid high FODMAP garlic and onions.

Foods to Avoid on a Low Carb Low FODMAP Diet

Since this diet restricts all high FODMAP foods in addition to limiting carbs, avoiding foods include:

Grains and Starches

Wheat, rye, barley, high FODMAP gluten-free grains like chia and buckwheat, corn, rice, quinoa, oats, popcorn etc.

Legumes and Pulses

Peas, beans, lentils, chickpeas, soybeans and peanuts.

Most Fruits

Particularly high FODMAP fruits like apples, pears, watermelon, nectarines plus tropical fruits and dried fruits which are higher in carbs.

Sweeteners

Table sugar, honey, high FODMAP sugar alcohols like xylitol or sorbitol. Natural sweeteners like monk fruit or stevia in moderation may be used instead.

Dairy Products

Use lactose-free varieties when possible. Avoid most yogurts, soft cheeses and milk products.

Sample Low Carb Low FODMAP Diet Meal Plan

Here is a sample one day meal plan:

Breakfast

• Scrambled eggs with spinach and goat cheese
• Sliced tomatoes
• Lactose-free yogurt with blueberries
• Tea or coffee without sweeteners (optional)

Lunch

• Tuna salad stuffed in bell peppers
• Sliced carrots
• Sparkling water with lemon

Dinner

• Grilled chicken seasoned with herbs and spices
• Zucchini noodles with pesto sauce
• Romaine salad with walnuts, olive oil and balsamic vinegar

Snacks

• Sliced cucumbers
• Lactose-free cottage cheese
• Hard boiled eggs
• Strawberries dusted with cocoa powder
• Bell peppers and guacamole

Implementing a Low Carb Low FODMAP Diet

Here are some tips for starting this hybrid diet successfully:

Work with a Qualified Dietitian

Get personalized guidance designing your diet and testing foods for tolerance. This is key for staying nourished on such an elimination diet.

Eliminate Sugars and Processed Foods

Avoid added sugars, refined grains, junk foods and convenience products. Stick to whole, single-ingredient low carb foods instead whenever possible.

Meal Prep and Plan Ahead

Take time on weekends to meal prep for the week ahead. Chop veggies, cook meats, make egg muffins, etc. Consider doing the full low FODMAP elimination phase for best digestive relief.

Supplement If Needed

Restrictive dieting increases nutrient deficiency risks. Ask your doctor about supplements to fill potential gaps like fiber, calcium, iron and B vitamins.

Studies cited:

1. Nanayakkara, W. S., Skidmore, P. M., OBrien, L., Wilkinson, T. J., & Gearry, R. B. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and experimental gastroenterology, 9, 131142.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.