Managing Constipation on a Low FODMAP Diet

Managing Constipation with a Low FODMAP Diet

The low FODMAP diet has become a popular dietary approach for managing irritable bowel syndrome (IBS) and other digestive issues. It focuses on restricting foods that are high in short-chain carbohydrates called FODMAPs. But with constipation being one of the main symptoms of IBS, does limiting certain carbs make sense?

It turns out a low FODMAP diet may benefit constipation in certain cases. Lets take a closer look at the connection between FODMAPs, constipation and IBS.

FODMAPs Basics in Relation to Constipation

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates can cause issues for people with IBS and other functional bowel disorders. Common high FODMAP foods include:

• Fructose - fruit, honey, high fructose corn syrup
• Lactose - dairy products
• Fructans - wheat, garlic, onions
• Galacto-oligosaccharides - legumes, soy
• Polyols - sweeteners like xylitol, stone fruits

Research indicates around 70% of people with IBS find relief of symptoms when following a rigorous low FODMAP diet. This is thought to be related to how these carbs ferment in the intestines and their impact on gut bacteria.

Why Low FODMAP Helps Some Constipation Cases

One obvious question with a low FODMAP diet is if you further restrict certain carbs, wont that aggravate constipation? Surprisingly, thats not always the case. Heres why it can still help:

• Relieves abdominal pain and bloating. Even with constipation, reducing carbs that produce gas in the colon can decrease uncomfortable symptoms.
• Identifies trigger foods. Eliminating high FODMAP foods helps identify your unique trigger foods when you systematically reintroduce them.
• Provides structure for consistency. Carefully planning meals with limited ingredients promotes more regularity over time.
• Increases intake of low FODMAP produce. The diet encourages replacing high FODMAP produce like apples or garlic with low FODMAP fruits and vegetables which provide fiber.

Best Low FODMAP Foods for Constipation

Focusing on the parts of a low FODMAP diet that increase fiber and fluid intake is key for constipation relief. Some of the top low FODMAP foods and beverages to enjoy include:

High-Fiber Fruits and Vegetables

• Raspberries
• Blueberries
• Strawberries
• Bananas
• Oranges
• Grapes
• Carrots
• Green beans
• Broccoli
• Sweet potatoes
• Spinach

These all provide 5+ grams of fiber per serving to help move things along. Rotate a variety of low FODMAP produce each day.

Whole Grains

• Oats
• Rice
• Quinoa
• Sourdough spelt bread
• Rice noodles

Enjoy these low FODMAP whole grains and breads to add extra fiber and bulk.

Legumes

• Tofu
• Tempeh
• Canned lentils

Bean varieties like chickpeas and black beans are too high in FODMAPs but tofu, tempeh and canned lentils in servant sizes under 1/2 cup can work.

Nuts and Seeds

• Almonds
• Walnuts
• Pumpkin seeds
• Sunflower seeds
• Peanut butter
• Tahini

In addition to being high in fiber, nut and seed butters provide staying power to help avoid constipation after a meal.

Beverages

• Water
• Decaf tea
• Low-acid coffee

Staying hydrated is crucial when constipated. Herbal teas and other non-caffeinated beverages also count toward your daily fluid requirements.

Sample Meal Plan for Constipation and Low FODMAP

Pulling all that information together, here is a simple sample menu to give you ideas for pairing high fiber, low FODMAP foods:

Breakfast

• Oatmeal made with lactose-free milk and topped with walnuts and blueberries
• Herbal tea

Lunch

• Tuna salad sandwich on sourdough spelt bread
• Carrot sticks
• Sparkling water

Dinner

• Lemon garlic pork chops
• Quinoa
• Green beans
• Decaf tea

Snacks

• Sliced banana with almond butter
• Pumpkin seeds
• Hard boiled eggs
• Low-acid orange juice

Other Tips for Low FODMAP Constipation Relief

In addition to diet, there are a few other things that can help get things moving with chronic constipation while following a low FODMAP lifestyle:

• Exercise Regularly - Any physical movement helps increase motility in the digestive tract.
• Reduce Stress - Mental and emotional stress can manifest physically as constipation and digestive issues.
• Consider Probiotics - Supplementing with specific probiotic strains may assist with regularity.
• Drink Warm Liquids - Sipping on warm water, broths and decaffeinated teas can stimulate bowel movements.

Also dont hesitate to check with your doctor if over-the-counter remedies and dietary changes arent providing enough relief. Prescription medications or tests for other conditions may be needed in stubborn cases of constipation.

Common Causes of Constipation on Low FODMAP Diet

Sometimes adjusting to a low FODMAP diet can accidentally make constipation worse instead of better. Several factors could be to blame:

Not Enough Fiber, Fluids or Exercise

As outlined previously, ensuring adequate intake of fiber-rich produce, liquids and activity is paramount when following the diet for IBS with constipation. Fail to get enough of any of these and problems will likely persist.

Overdoing High FODMAP Substitutes

Many people replace high FODMAP foods like garlic and wheat with convenience items like garlic-infused oil or gluten-free bread. Relying too heavily on these highly processed alternatives can shortchange fiber intake.

Eating Too Few Carbohydrates

Since the basis of the low FODMAP diet is restricting certain carbs, it can be easy to overdo limits on all carbohydrates. Make sure

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.