If you’re someone who frequently experiences digestive issues, you may have heard about various dietary approaches that could help restore gut health. With so many diets out there, it can be confusing to understand what each one entails and which one might be the best fit for your individual situation. In this blog, we’ll explore two popular dietary approaches: the Low FODMAP diet and the Specific Carbohydrate Diet, as well as some additional tips for restoring gut health.

Understanding FODMAPs and the Low FODMAP Diet 🍎🌭

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are types of carbohydrates that are difficult for some people to digest and can cause digestive symptoms like bloating, gas, and abdominal pain. The Low FODMAP diet is a three-phase elimination diet that involves removing high FODMAP foods for a period of time and then slowly reintroducing them to determine which ones cause digestive issues.

Some common high FODMAP foods to avoid on the Low FODMAP diet include:

  • Apples
  • Garlic
  • Wheat
  • Dairy products
  • Onion
  • Legumes

It’s important to note that the Low FODMAP diet is not a long-term solution and should only be followed under the guidance of a healthcare professional. It can be a very effective short-term strategy for those with irritable bowel syndrome (IBS) or similar conditions.

A plate with various fruits and vegetables, crossed out with a red line, indicating that they are high FODMAP foods

The Specific Carbohydrate Diet (SCD) 🍞🥩

The Specific Carbohydrate Diet is another dietary approach that has been used to help manage digestive conditions like Crohn’s disease and ulcerative colitis. The diet focuses on eliminating complex carbohydrates (like grains and refined sugars) and other potentially problematic foods like lactose and processed foods. Instead, the focus is on eating foods that are easy to digest and absorb.

Some foods to enjoy on the SCD include:

  • Fresh fruits and vegetables
  • Meat, poultry, and fish
  • Nuts and nut butter
  • Fermented foods like sauerkraut and kefir

The Specific Carbohydrate Diet can be challenging to follow but can be very effective for those who adhere to it. It’s important to work with a healthcare professional or registered dietitian to ensure that you’re meeting your nutritional needs while on this diet.

A table with different types of food, with an arrow pointing towards a few of them (meat, nuts, fruits, and vegetables) - indicating that these are foods allowed on the Specific Carbohydrate Diet

Other Tips for Restoring Gut Health 🌱💊

In addition to the Low FODMAP diet and the Specific Carbohydrate Diet, there are some other effective strategies for restoring gut health:

  • Supplementing with probiotics: Probiotics are helpful bacteria that can improve gut health. Look for a high-quality probiotic supplement or incorporate probiotic-rich foods like kefir and sauerkraut into your diet.
  • Eating slowly and mindfully: Eating too quickly or while distracted can lead to digestive issues. Take your time and focus on your food while eating.
  • Managing stress: Stress can have a negative impact on digestive health. Incorporate stress-management techniques like deep breathing, meditation, or yoga into your routine.

A person practicing yoga, with the words "stress management" highlighted in red

In conclusion, restoring gut health can be achieved through several dietary approaches. The Low FODMAP diet and the Specific Carbohydrate Diet are both effective short-term strategies for those with digestive issues, but they should only be followed under the guidance of a healthcare professional. Incorporating probiotics, eating slowly and mindfully, and managing stress are also effective strategies for restoring gut health. Ultimately, it’s important to listen to your body and work with a healthcare professional to determine the best approach for your individual situation.

A smiling person holding a plate of wholesome, gut-friendly foods