processed foods has been shown to create a less diverse microbiota. Additionally, changes in the microbiota due to a high fat diet, especially trans fats and saturated fats, may lead to increased risk of inflammation. On a positive note, a hunter-gatherer diet has been shown to create a more diverse gut bug community and a vegan diet may reduce the potential for pathogenic species. Polyunsaturated fatty acids may also have benefit; they have been shown to alter microbial composition, improve cogni- tion, inhibit HPA axis activity and enhance adherence of probiotic bacteria to the gut lining. Of particular interest is a specific type of polyunsaturated fat, omega-3 fatty acids, which has been shown to reduce de- pression. Consuming a hunter-gatherer type diet with emphasis on including omega-3 and other polyunsaturated fats as well as probiotic-rich foods may help improve IBS symptoms.
Prebiotics may also have some benefits, with a special caveat. Although studies on prebiotic use showed a similar reduction in IBS symptoms as the use of probiotics Bifi- dobacterium and Lactobacillus, prebiotics at high levels actually exacerbated prob- lems such as bloating and flatulence. These
results support the dietary protocol that is becoming well-known to IBS patients, the FODMAPs Diet.
FODMAPs is an acronym for certain types of carbohydrates – Fermentable Oligosaccharides, Disaccharides, Monosac- charides and Polyols. These include fructose from fruits, honey and high fructose corn syrup; lactose from dairy; fructans from wheat, onion and garlic; galactans from beans, lentils and soy; and polyols from sweeteners such as sorbitol and xylitol as well as stone fruits like avocados, peaches and cherries. If eaten in excess, these carbohydrates may not be broken down or absorbed properly, leaving them to fer- ment in the gut and cause symptoms. The FODMAPs diet is a protocol designed to reduce intake of FODMAPs for people suffering with IBS. Although there is no spe- cific recommended dietary protocol for IBS patients, it has been indicated that reducing FODMAPs might moderate and improve IBS symptoms. In fact, a 4-week FODMAP restricted diet was shown to improve bloat- ing and overall symptoms of IBS patients. Moreover, a change in microbiota corre- sponded with improvement of gastrointesti- nal symptoms in a group of IBS patients on a low FODMAPs diet.
Certain herbal supplements may also
provide some hope for IBS sufferers. Pep- permint oil, artichoke leaf, turmeric and an herbal mixture of nine plant extracts called Iberogast® all showed a decrease in IBS symptoms in clinical trials. Therefore, both dietary and supplement changes may be beneficial for IBS patients.
The more therapies you focus on – stress, microbiota and diet – the more potential for a compounding benefit to your condition. For that reason, each avenue should be considered equally important to work on for maximum benefit. So, in your journey to better health, find the guidance you need from a qualified therapist and nu- tritionist to help you get back to a healthier, happier you!
Stephanie Walsh, CPT, CNTP, CEPC is a Certified Nutrition Therapy Practitioner, Certi- fied Eating Psychology Coach and Certified Personal Trainer. Contact Stephanie at (207)
730-2208 or email her: swalsh@theholis-
tichealthapproach.com.
www.theholisti-
chealthapproach.com. See ad on page 26.
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24 ELM™ Maine - September/October 2018
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