FODMAPs, irritable bowel syndrome and histamine intolerance

People affected by histamine intolerance often experience problems with digestion or processing certain foods, even when following a low-histamine diet. The tendency is towards bloating, abdominal pain, diarrhea, constipation – up to Irritable Bowel Syndrome.

You can read here why this may be the case and what so-called FODMAPs and a low-FODMAP diet are.

What is FODMAP?

FODMAP is also easily confused with "Foodmap", but in this sense, it has nothing to do with food itself. FODMAP stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. The initial letters put together then make FODMAP.

What do Oligosaccharides, Disaccharides, Monosaccharides, and Polyols mean?

These are multiple, double, single sugars, and sugar alcohols. Overall, they are short-chain carbohydrates and sugar substitutes that our small intestine absorbs insufficiently. They pass into the large intestine and are fermented there by bacteria.

Why low-FODMAP?

FODMAP-rich foods are quickly broken down, thus leading to the release of energy and various degradation products. The resulting formation of, for example, gases can lead to symptoms in the gastrointestinal tract.

Furthermore, FODMAPs bind water. The fluid accumulates in the intestine and can therefore thin the stool. This can ultimately lead to gastrointestinal and digestive problems such as bloating, fullness, cramps, diarrhea, or constipation. So it can be useful to pay attention to low-FODMAP or FODMAP-poor foods or to follow a low-FODMAP diet.

Which foods are low in FODMAP?

Foods with a low FODMAP content include:

• Broccoli
• Fennel
• Cucumber
• Potatoes
• Carrots
• Zucchini
• Yellow bell pepper
• Red bell pepper
• Blueberries
• Passion fruit
• Grapes
• Oats
• Spelt
• Oat milk (1)

Especially with a low-FODMAP diet, it's often not so easy to give dishes a strong flavor without onions and garlic. Our Organic Vegetable Broth is ideal for this. It is suitable for a low-FODMAP diet and gives soups, vegetable, rice, or potato dishes a spicy aroma – without unnecessary additives.

Foods with a high FODMAP content include:

• Cauliflower
• Green bell pepper
• Mushrooms (1)
• Beetroot
• Asparagus
• Onions (1)
• Garlic (1)
• Apples
• Blackberries
• Cherries
• Mango (1)
• Peach
• Watermelon (1)
• Wheat (1)
• Cow's milk
• Honey
• Coconut blossom sugar

How are FODMAPs, Irritable Bowel Syndrome, and Histamine Intolerance related?

One cause of histamine intolerance often lies in the gut. The gut is overstimulated, leading to a disturbed gut flora. This can cause FODMAP-rich foods to be poorly tolerated and lead to digestive problems.

Since the gut is already altered and irritated in Irritable Bowel Syndrome, it is particularly important in this diagnosis to pay attention to FODMAPs and to use FODMAP-poor foods. You can find the exact connection in this blog article: Irritable Bowel Syndrome and Histamine Intolerance.

Why are FODMAPs poorly absorbed in the gut?

There are several reasons why FODMAPs are poorly absorbed in the gut. Some common reasons are:

• Sugar alcohols are too large to pass through the intestinal wall
• Enzymes for breaking down certain sugars are missing in the intestinal wall, or the enzymes are overwhelmed by the breakdown
• There are no suitable transporters for a specific sugar, or the channels and transporters are overwhelmed by the absorption of sugars

Supporting the gut

Supporting the gut is essential for the mentioned symptoms or digestive problems. If the gut is overwhelmed and you don't change your diet, this can have unpleasant consequences. For this reason, the FODMAP diet can be recommended, especially if you suspect you have Irritable Bowel Syndrome, or a holistic gut cleanse.

The FODMAP Diet

In the FODMAP diet, high-FODMAP foods are avoided for a period. After the diet, these foods are slowly reintroduced into the diet. It is advisable to keep a parallel diet and symptom diary to quickly identify which foods were responsible for any symptoms.

Another tip is to omit raw food in the evening to avoid overwhelming the gut. You can find many great recipes for the diet in our HistaPower Kur; here are already some recipes to try:

Vegan Pumpkin Gratin
Colorful Vegetable Pan with Linseeds and Millet
Vegan Pancakes with Maple Syrup

Sources

• Healthy eating for Irritable Bowel Syndrome
• HistaPower Course