Understanding and Preventing Constipation on a Low FODMAP Diet

Understanding Constipation on the FODMAP Diet

The low FODMAP diet has become a popular intervention for managing irritable bowel syndrome (IBS) symptoms. However, some people find they develop constipation when limiting high FODMAP foods. This article explores why constipation can occur on the low FODMAP diet and provides tips to help prevent and relieve it.

What Is Constipation and What Causes It?

Constipation refers to infrequent, difficult, or incomplete bowel movements. Specifically, less than 3 bowel movements per week or stools that are hard, dry, and difficult to pass.

Common causes of constipation include:

• Not enough fiber, fluid, or physical activity
• Medications like opioids or antacids
• Underlying medical conditions
• Stress and changes in routine

On a low FODMAP diet, constipation often occurs due to the removal of high FODMAP foods that also happen to be high fiber or contain nutrients that draw water into the intestines. Without enough fiber or fluid, stools can become hard, dry, and difficult to pass.

High FODMAP Foods Restricted on the Diet That Promote Regularity

Many of the foods restricted on the low FODMAP diet help promote healthy bowel movements. Limiting these foods can tip the scales towards constipation.

Examples of high FODMAP foods that encourage regularity include:

• Whole grains like wheat, barley, and rye
• Beans and lentils
• Vegetables like onions, garlic, artichokes, and cauliflower
• Fruits like apples, mangoes, watermelon, and dried fruits

This does not mean these foods need to be avoided long-term or that the diet itself causes constipation. But it highlights why adjustments to your diet, lifestyle, and FODMAP reintroduction process should be made to prevent constipation.

4 Pitfalls That Can Lead to Constipation on the Low FODMAP Diet

Many factors can contribute to constipation when following a low FODMAP diet. Being aware of these common pitfalls can help you avoid them:

1. Not Enough Fiber From Low FODMAP Foods

Fiber helps add bulk and moisture to stools, allowing them to pass more easily through the intestines. While many high fiber foods happen to also be high in FODMAPs, there are still plenty of low FODMAP options.

Low FODMAP fiber sources include:

• Gluten-free whole grains like rice, quinoa, gluten-free oats
• Most vegetables and greens
• Certain fruits like bananas, blueberries, grapes, citrus
• Nuts and seeds like walnuts, pine nuts, chia and flax seeds

Aim for 25-35 grams of fiber per day from low FODMAP foods. Going above this amount may trigger IBS symptoms. Focus on getting a mix of both soluble and insoluble fiber for gut health and bowel regularity.

2. Inadequate Fluid Intake

Dehydration is a common trigger for constipation. Fluid helps keep stools soft and promotes the passage and clearance of stool.

On a low FODMAP diet, the removal of high water content foods can increase your risk of dehydration. Its important to replace that fluid loss by drinking adequate liquids.

Aim for around 8 cups of fluids per day from low FODMAP options like water, herbal tea, low lactose milk, and lemonade made with lemon juice and cane sugar. Also focus on eating water-rich fruits and vegetables which provide fluid in addition to nutrients.

3. Overly Restrictive Elimination Phase

Its understandable to want to be as strict as possible during the elimination phase of the diet. However, following the diet too rigidly can lead to unnecessary restrictions and nutrient deficiencies.

Being too restrictive increases your risk of constipation. It also makes strictly sticking to the diet long-term very difficult and promotes rebound reactions when high FODMAP foods are reintroduced.

Work with a registered dietitian knowledgeable in the low FODMAP diet. They can ensure you are following the diet correctly without being overly restrictive. This helps prevent non FODMAP triggers like constipation so that any improvement can be linked to FODMAP reduction.

4. Not Reintroducing High FODMAP Foods

The low FODMAP diet is designed to be followed short-term, typically for 6-8 weeks. This allows time to identify trigger foods, adjust to a new way of eating, and relieve IBS symptoms.

Continuing the diet long-term without reintroducing high FODMAP foods significantly raises your risk of nutritional deficiencies and side effects like constipation due to the long-term restriction of foods that promote regularity.

After the elimination phase, work slowly to reintroduce high FODMAP foods back into the diet and monitor symptoms. This allows you to pinpoint your unique trigger foods to target in your long term diet, while allowing other high FODMAP foods that dont trigger symptoms.

Tips to Prevent and Treat Constipation on the Low FODMAP Diet

Making adjustments to help promote bowel regularity can go a long way in preventing and relieving constipation while following the low FODMAP diet:

1. Exercise Regularly

Exercise helps speed up transit time and promotes contractions in the intestines. Aim for at least 30 minutes per day of moderate activity like walking, swimming, or cycling. Even light exercise is better than none.

2. Establish a Bowel Routine

Going to the bathroom at around the same time each day trains your body and mind to have a bowel movement. After breakfast is often a good time. Dont ignore urges to go, which can lead to built up stools that are harder to pass.

3. Stay Hydrated

Stool needs adequate fluid in order to pass smoothly through the intestines without difficulty. Water, herbal tea, or broth make good choices over drinks with caffeine or alcohol which can promote fluid loss.

4. Eat Regular Meals

Going too long between meals can cause waste to build up and dry out in the intestines. Plan to have a meal or snack every 3-4 hours, focusing on fiber and fluid-rich options that help move things along.

5. Manage Stress

Chronic stress alters gut contractions and fluid balance, contributing to constipation. Make time to relax with activities like yoga, meditation, deep breathing, or whatever helps you decompress.

6. Ask About Osmotic Laxatives if Needed

These laxatives draw water into the intestines to soften and stimulate bowel movements. Options like milk of magnesia or polyethylene glycol can provide relief when diet and lifestyle approaches arent enough. Use sparingly and ask your doctor or dietitian for guidance.

The Bottom Line

Constipation while limiting high FODMAP foods is common due to the removal of foods that also promote healthy bowel function. Adjustments can be made, from ensuring adequate fluid and fiber intake to daily exercise and stress management, to help prevent and find relief from constipation.

Being aware of the pitfalls that can lead to constipation can help you navigate and troubleshoot your low FODMAP diet plan. Reintroducing high FODMAP foods is also key for long term gut health and preventing overly restrictive diets.

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.