I recently did a blog about irritable bowel syndrome and keto’s effectiveness as a possible treatment. During that blog I learned about a diet treatment plan for IBS called FODMAP. This way of eating is often prescribed to people with irritable bowel to calm symptoms. Based on some of the foods allowed it spoke well to a keto lifestyle. That leads us to this blog today and the question. Can FODMAP and Keto work together, or is this a versus situation?
What is FODMAP?
According to John Hopkins Medicine FODMAP stands for “Fermatable, Oligosaccharides, Disaccharides, Monosaccharides, Polyols. These are a series of carbohydrates in sugar form that aren’t absorbed by the intestines properly. Clients on FODMAP avoid foods in these categories which makes the basis of the diet.
FODMAP is primarily used to treat both IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth). Studies have shown 86% of people who use FODMAP have seen a reduction in symptoms and improvement in quality of life.
FODMAP and Keto Similarities
The first obvious similarity is getting rid of carbohydrates that involve sugar. FODMAP users are immediately advised to clean out their cupboards of wheat products, beans, and vegetables like corn. You will also see that people stay away from certain fruits like apples, pears, and peaches.
This all seems very familiar to us keto-lifers, but it doesn’t stop there. FODMAP is very much laid out like keto in the fact that it is a lifestyle more than a fad diet. FODMAP users aren’t really taught portion control or restrictive behaviors. Nutritionists lay it out with a list of foods that will help and a list of foods that will harm. Looking at the list of foods that will help is a who’s who of keto life.
FODMAP and Keto Foods Similarities / Differences
Looking at the list of foods recommended for FODMAP plays out like a keto menu. Eggs, meat proteins, and nuts are the first three items. Eating these foods would put you in ketosis quickly and have you living a keto lifestyle while controlling your IBS and SIBO.
However, that is a very rosy picture. If I ended it there you could think the two are one in the same, but you don’t have to look very far to find out that isn’t necessarily true. Doctors also recommend you stay away from dairy. Dairy is one of the biggest known triggers for those with IBS and for most of us dairy is a key component of our keto diet.
Other Differences with FODMAP and Keto
Another key difference still falls under the food category. When you look at the acceptable food list for FODMAP you will see potatoes, rice, and oats. An average sized potato has about 17 carbs. There goes my day of carbs in one sitting. These elements of FODMAP certainly aren’t keto.
In fact, a recommended starter meal for FODMAP consists of a protein, acceptable vegetable, and side starch. Does that sound familiar? If you looked at the plate you would swear the meal came straight off the nationally published food guide. This will make it easier for people needing the diet for medical treatment to understand but does nothing for the benefit of those looking to incorporate keto.
The Verdict
The good news is FODMAP, and Keto can easily work together. There is enough adaption in both plans that you can make it work. If you wanted to cut out dairy and stick to a keto lifestyle you could run exclusive to keto and receive the benefits of FODMAP to treat your symptoms.
The bad news is, like anything in the medical community they have not promoted the connection between the two ways of eating. For people that want to have the benefits of both FODMAP and Keto they will need to do their own research and through trial and error find what works for them. As someone who needs keto for medical reasons, I feel the pain of these people.
So… can FODMAP and Keto work together? They sure can, but it’s going to take a little effort from the user and a little help from all of us.
Bill
