Mediterranean Diet combined with low FODMAP diet - this approach is gaining more support…
The health benefits of the Mediterranean Diet are well known…
Exploring the Combined Power of the FODMAP and Mediterranean Diets for IBS
The FODMAP diet, often recommended for those with IBS (Irritable Bowel Syndrome), has seen some exciting new developments. Researchers have started blending it with the Mediterranean diet, a well-loved and nutritious eating pattern from the Mediterranean region. This area includes 20 countries across Europe, Asia, and Africa, each with slightly different foods but many common elements.
What is the Mediterranean Diet?
Mediterranean Diet
A diet and a way of life…
The Mediterranean diet is all about enjoying lots of plant-based foods like wholegrain sourdough bread, cereals, fresh vegetables and fruits, legumes, nuts, and seeds. Extra virgin olive oil is the go-to for added fat. Dairy is included daily but from healthier sources like yogurt and feta cheese. Poultry and fish are preferred over red and processed meats, and several servings of legumes and lentils are consumed weekly. Free-range eggs are also a staple.
Herbs, spices, and lemon juice are used to flavor foods, reducing the need for ultra-processed items. Water is the main beverage, with up to one glass of red wine daily, but only with meals.
Health Benefits of the Mediterranean Diet
This diet is one of the most studied in the world. It has strong evidence showing it reduces the risk of chronic diseases like heart disease and cancer, and can help you live longer. It has anti-inflammatory properties and can alleviate symptoms of depression and anxiety. It also leads to beneficial changes in the gut microbiota, which are the bacteria in your digestive system.
Linking the Mediterranean Diet with IBS Management
Researchers found that people who didn't stick to the Mediterranean diet were more likely to have IBS. Interestingly, while a traditional Mediterranean diet wasn’t linked to the severity of IBS, some Mediterranean foods did cause IBS symptoms in certain patients. This suggested that a more personalized approach might be necessary for those with severe IBS.
Studies compared the Mediterranean diet with a low-FODMAP diet and a gluten-free diet to see which was easier to follow and better for quality of life and IBS symptoms. All three diets helped improve IBS symptoms, but people preferred the Mediterranean diet because it was easier to stick to.
In another study, 59 IBS patients with mild to moderate anxiety or depressive symptoms were advised to follow either the Mediterranean diet or their usual diet. The Mediterranean diet (not specifically low in FODMAPs) improved GI symptoms, depression, and quality of life.
Future Directions
While the Mediterranean diet includes many high-FODMAP foods like legumes, researchers are exploring whether combining the best parts of both diets could be even more beneficial. Right now, there's not enough data to fully endorse this combined approach. However, for those with IBS and other conditions like anxiety or heart disease, a Mediterranean diet might be a good alternative or addition to the low FODMAP diet.
Mediterranean Diet foods that are low in FODMAP content:
Examples of safe low FODMAP Mediterranean foods for IBS patients include olives & olive oil, spelt sourdough bread, full fat cheese e.g. feta cheese, walnuts, almonds, hazelnuts and all seeds, fish, fresh meat, oats, oranges, mandarins, tomatoes and many salad vegetables, courgettes, aubergines, and herbs and spices such as oregano, rosemary, thyme and cumin and 1 glass of red wine per day in their diets.
For more information see the Low FODMAP Diet video available free on this website.
Red wine and olive oil
Two of the delicious foods you can include on a low FODMAP Mediterranean diet…
In conclusion, while we await more research, the Mediterranean diet along with the low FODMAP diet shows promise for managing IBS, especially for those with additional health concerns. Its rich variety of tasty, healthy foods makes it an appealing and potentially effective option.
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