Category Archives: Blog: FODMAPS

IBS, Microbiome, Fodmaps, Probiotics

SUMMARY:   Bottom Line of this post: You want OFF the IBS diseasepan!  WHY? Because — putting aside pain, bowel issues, and bloat — IBS can alter the brain size and function in the emotion and sensory processing areas when having it a long time along with early life stressors [Labus et al., 2017], it is associated with a lot of diseases, and there are a lot of surgeries performed inappropriately because of misdiagnosis or poor manangement of IBS!  DISEASES associated with IBS — it is not comprehensive: Type 2 Diabetes, metabolic syndrome, fibromyalgia, chronic fatigue syndrome, IBD, CFS/ME, autism, anxiety, depression, MS, and Parkinson’s.  Inappropriate SURGERIES occurring due to IBS  misdiagnosis —  appendectomy, cholecystectomy, ovarian, and hysterectomy.  See below for All of those links. There are lots of ways to get off the IBS diseasespan!  Learn in this post that it is YOUR choice:  IBS, Microbiome, Fodmaps, Probiotics, Mindfulness-based stress reduction, Cognitive behavioral therapy works… or targeted drugs!  Or not drugs — the efficacy of that current US standard of care:  “The physician should also emphasize the chronic nature of this syndrome [IBS] because nearly 75% of patients continue to have a diagnosis of IBS 5 years later.13  [Occhipinti et al., 2012].   Many different drugs have been suggested for IBS treatment, but their real benefits are very debatable.”  [Bellini et al., 2014].   Don’t be surprised.  In 2012, the FDA changed the endpoints of those drug studies to stop being only one endpoint because of how multi factorial IBS symptomolgy is, and the Bristol Stool Chart — defining what is a ‘normal BM’ (which you’ll learn in this post) — despite being around since 1997, is only now being validated, 2016!  Contrast all this to the UK British Dietetic Association guidelines for IBS — low FODMAP diet is the second-line intervention [Catassi et al., 2017]  [McKenzie et al, 2016]   [UK evidence-based practice guidelines for dietetic management of IBS in adults 2012 PDF]) as it helps about seventy-six percent of IBS patients  [Magge et al., 2012]  [Bohn et al., 2015]   [Staudacher et al., 2011] and yet, it has come under attack with the current US standard of care still NOT recognizing the FODMAP diet (see this post).  A rebuttal to all the rift recently published in 2017, authored by Monash University ressearchers, the creators of the FODMAP diet.  See  [Hill et al., 2017]  To piggyback the diet fix, studies continue to find that probiotics might be something to think about for some cases of IBS — see  [Whiteley, 2016].  Wondering about IBS and what early life stressors might mean?  That group had more history of early life trauma (general trauma (31 items), physical (9 items), emotional (7 items), and sexual abuse (15 items)) AND they had longer duration of IBS symptoms.  [Labus et al., 2017]  While we can’t change our early life stressors, there are lots of ways to tackle IBS using diet, probiotics, mindfulness-based stress reduction, cognitive behavioral therapy and targeted drugs — according to the Monash rebuttal [Labus et al., 2017].  Now you know!  Protect brain size and function, avoid potentially needless surgery and improve your disease status by fixing IBS; LISTEN to your gut!  Unbelievable… check out the global prevalence of IBS:

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Microbiome Awareness Conversation from Seminar

SUMMARY:  Sharing more Microbiome Awareness conversation from the May 26 seminar, so that all can benefit, even those unable to attend!  Learn great microbiome support tips!  Amaze yourself with how much you actually learned and know!  Comment if I don’t touch on your thoughts; lets continue the conversation! 

Background and more on our bio

Dana Grau and I spoke at the Microbiome Awareness Seminar.  We explained what the microbiome is and included discussion of diet and lifestyle impact to the microbiome which affects its health.  70+ percent our immunity resides in the health of the microbiome and that microbial community then plays a key role in determining your health:

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What to do if taking ANTIBIOTICS, MICROBIOME

Summary:  Antibiotics carpet bomb the microbiome. Here’s important things to do if you must take an antibiotic as noted in this article by Dr. Robynne Chutkan, MD and gastroenterologist,  see bio below. I’ve adapted the list to include the How-To-Do details.  Realize that the gist of the steps below you should ALWAYS be doing, not just during times you take antibiotics.  But be particularly diligent and persistent following these steps if you must take an antibiotic in order to try to counteract the antibiotics, microbiome, nuke!  For even more guidance on what to do before and after taking antibiotics, Dr. Mark Hyman’s recommendations from his article, Here’s the Downside of Antibiotics Your Doctor Might Not Tell You,  has been added.  Last,  the studies looking at antibiotics and Culturelle, VSL #3, and Saccharomyces boulardii or Florastor(®), as well as their precautions, are included.

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Learn from the athletes why reduce, eliminate gluten

Summary:  This post  details why you may want to reduce, eliminate gluten.  In summary, learn that 20% of your calories now comes from wheat (that contains gluten), learn FIVE reasons why you may want to reduce it’s intake, and why so many athletes (41% in a 910 cohort survey) eat gluten-free 50 to 100% of the time (reduced fatigue and GI distress, improved performance and nutrients — OFTEN FRUITS AND VEGETABLES ARE INCREASED WHEN GLUTEN IS DECREASED, lower toxin loads,…).  Where is gluten?  In wheat, barley, rye, bulgur, couscous, farina, graham flour, kamut matzo, semolina, spelt, triticale & oats (not certified gluten-free) not to mention that gluten is  renamed  and hidden often in processed foods.

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How & Why Properly prepare SOAK Quinoa

SUMMARY:   Quinoa is a whole grain substitute that is gluten-free though it actually is a seed, commonly termed pseudograin.  Most simply rinse, drain, then toss quinoa into a pot and simmer for 12 minutes calling that cooked.  Though cooked, it may not be very digestible, and this method may be downright harmful to your gut.  So how do you properly prepare soak quinoa?  Learn here that quinoa is super easy to properly prepare although it does require, as a minimum to reduce anti-nutrients, a 12 to 24 hour acid soak prior to cooking.  I’d do the quinoa soak purely for the culinary taste improvement truth be known as it removes bitterness from quinoa’s anti-nutrients in addition to making it easier on your gut!

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IBS: FODMAPS, Stomach Microbiome, Rifaximin Antibiotic Treatment, seriously?!?

SUMMARY:  Learn impact of FODMAPS, Stomach Microbiome, Rifaximin…  FODMAPS Diet helps over 70% of IBS likely because long term diet changes the microbiome in the stomach & gut.  FODMAPS isn’t a life long diet; you reintroduce & learn your individual dosing limits.  
Many now realize the need, if not necessity, to transition to a whole foods diet.  

Foods from restaurants or cafeterias, prepared foods (even at sites considered healthy such as Whole Foods), and the obvious boxed foods make it tough for consumers to avoid caloric dense non nutritive foods with industrial seed oils and added chemicals, pesticides, and GMOs.  The diet — health connection is becoming apparent; many suffering chronic disease(s) are trying to change diet and lifestyle to improve health and wellness.  Eating whole foods can be daunting but the safest bet is making it yourself and to do so in quantity so as to make this lifestyle change sustainable:

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