Irritable Bowel Syndrome (IBS) affects millions worldwide, causing symptoms such as cramping, bloating, diarrhea, constipation, and excessive gas. Recent research suggests that combining two specific dietary approaches—the low-FODMAP diet and the Mediterranean diet—may offer greater relief from these symptoms than either diet alone.
The low-FODMAP diet targets the reduction of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—types of carbohydrates that the small intestine struggles to absorb properly. When these FODMAPs are consumed by IBS sufferers, they can trigger uncomfortable gastrointestinal symptoms. Therefore, the low-FODMAP diet emphasizes avoiding foods high in these carbohydrates.
Separately, the Mediterranean diet focuses on consuming a variety of plant-based foods, healthy fats like olive oil, lean proteins, and low-fat dairy, while reducing the intake of saturated fats and red meat. While this diet contains some high-FODMAP items, it generally promotes nutrient-rich foods that support overall health.
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Clinical trials have demonstrated promising outcomes when these diets are combined. One study involving nearly 60 participants found that those following the Mediterranean diet experienced improvements in both gastrointestinal and psychological symptoms. Another pilot study with 20 participants echoed these findings and showed even greater symptom relief when the Mediterranean diet was paired with a low-FODMAP plan.
However, since the Mediterranean diet includes some high-FODMAP foods, individuals aiming to combine these diets should carefully select meals to maintain low FODMAP intake. Many foods within the Mediterranean diet’s framework, such as certain fruits, vegetables, nuts, and lean proteins, are compatible with low-FODMAP guidelines.
Beyond symptom management, the Mediterranean diet is renowned for its health benefits, including lowering cardiovascular disease risk, supporting healthy blood sugar levels, reducing cholesterol, and helping maintain a healthy weight.
Before making any significant dietary changes, especially combining these diets, it is essential to consult a healthcare professional or dietitian to ensure it is safe and appropriate for your specific health needs.