Those plagued by Irritable Bowel Syndrome (IBS) could see a significant reduction in their symptoms by merging two diets, it has been suggested.

Typically, a low FODMAP diet is advised for those with IBS, which centres around avoiding foods that can worsen symptoms. FODMAP, an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are specific carbohydrates that the small intestine struggles to absorb properly.

When people with IBS consume FODMAP foods, they can experience a range of uncomfortable symptoms, including cramping, constipation, bloating, diarrhoea, and excessive gas. A broad variety of common foods fall under the FODMAP category, including:

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• Dairy


• Wheat


• Apples


• Pears


• Peaches


• Asparagus


• Onions


• Garlic


• Beans


• Lentils

As the low-FODMAP diet primarily focuses on avoiding certain foods, it can be paired with other diets that concentrate on consuming certain foods that are also low FODMAP. For instance, some clinical trials have shown a positive correlation between people adhering to the Mediterranean diet and an improvement in symptoms.

In one trial that compared 30 people not following the diet to 29 following the diet, those who followed the diet demonstrated an improvement in gastrointestinal and psychological symptoms. Another pilot study from Michigan Medicine, which examined 20 participants, also showed similar promising results, with people following the Mediterranean diet showing an improvement in abdominal symptoms, reports .

This study revealed that symptoms improved even more when participants followed the low-FODMAP diet, compared to just the Mediterranean diet. Given that both diets had a positive impact on IBS symptoms, it might be beneficial to follow both diets simultaneously for maximum benefits.

Merging the low-FODMAP and Mediterranean diet

Before those living with IBS consider incorporating the Mediterranean diet into their low-FODMAP diet, it's crucial to note that the Mediterranean diet does include some high-FODMAP foods. The Mediterranean diet isn't specifically designed for people with IBS or other gastrointestinal issues, but rather promotes eating foods traditionally found in Mediterranean countries like Spain, Italy, and .

It encourages the intake of plant-based foods, healthy fats (particularly those found in olive oil), lean protein, and low-fat dairy while limiting the consumption of saturated fats and red meat. Despite containing some high-FODMAP foods, there are still a wide variety of things that can be eaten while adhering to both diets, including:

• Olives and olive oil


• Sourdough bread


• Walnuts


• Almonds


• Fish


• Lean chicken


• Oranges


• Tomatoes


• Oats


• Leafy greens

Research indicates that regular consumption of the Mediterranean Diet can reduce the risk of cardiovascular disease, support healthy blood sugar levels, lower cholesterol, and maintain a healthy body weight.

Before making any drastic changes to your diet in an attempt to manage IBS, it's advised to have a chat with your GP or another healthcare professional. More information on how to handle IBS symptoms can be found on the .