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Can reintroducing FODMAPs help reduce constipation?

Last updated on Jul 9th, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Can reintroducing FODMAPs help reduce constipation?

This idea might sound a bit counter-intuitive, right? After all, reducing FODMAPs is meant to help resolve Irritable Bowel Syndrome symptoms.  We often find that for people who suffer from constipation, the low FODMAP diet helps reduce bloating, cramps, abdominal pain and gas, but it may not completely resolve constipation. In fact, constipation issues can sometimes worsen on the low FODMAP diet, as the diet can be lower in fibre if you aren’t eating the right balance of foods (1).

So how can reintroducing FODMAPs help ease constipation…

FODMAPs are poorly absorbed in our small bowel, where they then have an osmotic effect that draws water into our intestines (2). Next, they are fermented by our gut bacteria in our large intestine and create gas (2). The combination of these two processes triggers IBS symptoms.

It’s the osmotic effect that can help reduce constipation. First, the increased amount of water in our intestines can increase the water content of our stools (3). The soluble fibre from the food we eat then acts like a sponge, which draws in the water, helping create stools that are larger and softer, therefore easier to pass (4, 5). Secondly, the osmotic effect helps food move through our digestive system faster and more easily, allowing FODMAPs to act like natural laxatives (2).

According to accredited practicing dietitian, Joanna Baker, for constipation sufferers, it’s this combination of increased speed and better formation of stools that can help ease constipation and make bowel movements more regular. The trick is figuring out which FODMAP groups you can tolerate without causing other symptoms.

What FODMAP groups might help relieve constipation?

Lactose, excess fructose and polyols (sorbitol and mannitol) all create an osmotic effect in our intestines and can act like natural laxatives (2, 6, 7). It is worth testing these groups to see if you can tolerate small amounts without triggering other symptoms.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

How do you know when to start testing?

According to Joanna Baker, if your other gastrointestinal symptoms are now stable and constipation is your baseline symptom (the symptom that hasn’t improved during the low FODMAP phase), then you can look at moving into the reintroduction phase. You can monitor the success of your FODMAP challenge tests by tracking gas production, cramping, bloating, and abdominal pain, as well as the number of bowel movements or lack of bowel movements you produce. A FODMAP challenge is successful if it helps your constipation and doesn’t trigger other symptoms.

When challenging your high FODMAP foods you may find that you need to leave a day in between each portion of the challenge food, to monitor symptoms. This is because when you are constipated, food can take longer to reach your large intestine and trigger symptoms.

Final Thoughts

Constipation is a frustrating symptom to manage. It’s worth experimenting and attempting to reintroduce some high FODMAP foods back into your diet to see if their natural laxative effects can help. Otherwise check out our 12 tips for managing constipation for some other helpful strategies to relieve symptoms.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Varney, J. Getting enough fibre on a low FODMAP diet. Monash University Low FODMAP Blog. 2014-12-02. Retrieved from:http://fodmapmonash.blogspot.co.nz/2014/12/getting-enough-fibre-on-low-fodmap-diet.html. Retrieved on: 2017-07-09. (Archived by WebCite® at http://www.webcitation.org/6XG4wjr51)

2. Gibson, P. & Shepherd, S. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroentrology & Hepatology. 2010, Issue 25, 252-258. doi:10.1111/j.1440-1746.2009.06149.x 

3. Barrett, J., Gerry, R., Muir, J., Irving, P., Rose, R., Rosella, O., Haines, M., Shepherd, S., & Gibson, P. Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon. Alimentary Pharmacology & Therapeutics. 2017: Volume 31, Issue 8, 874-882. doi:10.1111/j.1365-2036.2010.04237.x

4. Dietitians of Canada. Food Sources of Soluble Fibre. Dietitians of Canada. 2013. Retrieved from:http://www.dietitians.ca/getattachment/3bb6330f-0ab2-48fc-9d24-1303ad70003d/Factsheet-Food-Sources-of-Soluble-Fibre.pdf.aspx. Retrieved on: 2017-07-09. (Archived by WebCite® at http://www.webcitation.org/6XEq5kTs7)

5. NZ Nutrition Foundation. Fibre. NZ Nutrition Foundation. 2015-03-23. Retrieved from:http://www.nutritionfoundation.org.nz/nutrition-facts/Nutrients/carbohydrates/fibre. Retrieved on: 2017-07-09. (Archived by WebCite® at http://www.webcitation.org/6XFZwebWD)

6. Ladas, S., Haritos, D., Raptis, S. Honey may have a laxative effect on normal subjects because of incomplete fructose absorption. American Journal of Clinical Nutrition. 1995: Volume 62: Issue 6, 1212-1215. Retrieved from http://ajcn.nutrition.org/content/62/6/1212.short

7. Siegel, J. & Di Palma, J. Medical Treatment of Constipation. Clinics in Colon and Rectal Surgery. 2005: Volume 18: Issue 2, 76-80. doi:10.1055/s-2005-870887

Stock photo ID: 330124895 licensed under Shutterstock standard image.

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

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What's your go-to summer meal?

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@nzeroftheyear @kiwibanknz 
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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

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Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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