How to Heal Your Gut with the Low FODMAP Diet
ฝัง
- เผยแพร่เมื่อ 5 ก.ค. 2024
- A low FODMAP diet is an extremely effective gut-healing tool. In fact, it's been studied for use in healing a wide range of conditions like IBS, IBD, fibromyalgia, anxiety, leaky gut, and more.
But what exactly is it, what makes it so powerful, and how can you tap into its powers for yourself?
Today we'll take a brief look at the data to illustrate the reparative ability of the low FODMAP diet, and then I'll give you guidelines for how you can do a low FODMAP diet on your own.
Join me.
Featured Studies
pubmed.ncbi.nlm.nih.gov/29202...
pubmed.ncbi.nlm.nih.gov/34371...
pubmed.ncbi.nlm.nih.gov/34261...
pubmed.ncbi.nlm.nih.gov/36630...
pubmed.ncbi.nlm.nih.gov/34618...
pubmed.ncbi.nlm.nih.gov/28849...
Related Resources
The low FODMAP guide with standard, paleo, and vegetarian variations: drruscio.com/getlowfodmapguide/
20 low FODMAP snack ideas: drruscio.com/low-fodmap-snacks/
A detailed guide for doing low FODMAP: drruscio.com/low-fodmap-diet/
Continue Learning
Courses, free guides, and more: drruscio.com/resources?...
Timestamps
00:00 Intro
01:18 The data on low FODMAP for leaky gut
05:30 What is “DAO”?
07:06 Causes of leaky gut
08:37 How low FODMAP helps SIBO & dysbiosis
12:59 Low FODMAP for immunity
15:11 Why the low FODMAP is reparative
17:37 How do you do a low FODMAP diet?
19:33 When to evaluate if it’s right for you
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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.
Music featured in this video: "Modern Technology" by Andrew G, audiojungle.net/user/andrew_g
*Full transcript available on TH-cam by clicking the “Show transcript” button on the bottom right of the video. - วิทยาศาสตร์และเทคโนโลยี
If you’re looking for extra guidance you’re welcome to work with us at the Rusico Institute: bit.ly/3JBkGei We’d love to have you.
Thumbnail says, what the fodmap diet is , but after watching the whole video I still have absolutely no idea wtf you are talking about, nor any idea how to start. Just an out of touch idiot who is over enthralled with their own niche specific vocabulary.
My doctor recommended Low FODMAP to me for my IBS. The results so far have been amazing. Migraines, tiredness, brain fog, joint pain, gut problems, bladder problems all gone.
Best I've felt mentally and physically in 30 years.
Did you have muscle stiffness after you ate? Weight gain? Blurred vision? Skin problems?
How much time til you saw improvements?
@@willianc8655 just a few days to feel a difference.
Finally someone who knows how to communicate w/o the med school lingo and dragging out subjects for over and hour. Info pact and I now have an education.
Nice job Dr. Ruscio.
Wow - a doc who cares more about symptoms than markers. Which the VA had even one. My symptoms are ignored because I am "in range"
I'm so sorry to hear that... If you ever want more help, you're welcome to work with us at the clinic! ruscioinstitute.com/become-a-patient/.
That sux. These days, traditional docs are bullys. I dont feel bad at all calling out debauchery.
Same. While my VA care has been pretty good. Stuff like leaky gut, histamine intolerance, autoimmune stuff they've been a little slower on the offerings of cares...especially when a lot of the lab references are in range
Exactly it's the same thing they do to me it has to be anxiety if everything looks normal on tests that are usually inadequate anyway
I think I've watched 300 low FODMAP/gut health videos on TH-cam in the last 2 weeks and this was by far the best. Thank you!
Damn, one of the best videos on IBS I've watched in a while, appreciate it, doctor! Subscribed!
Thank you doctor.i have been struggling for 5 years now. I now have some hope of healing.God bless you for the enlightening information.🙏🏼
Your videos, including this one totally feeds my intellectual curiosity about the subject; the thorough explanation along with supporting research, the visual aids, and recap is such a unique presentation. Plus, your voice is very soothing.
I watched this 2 weeks ago and decided to try Low FODMAP (I think I have IBD but am waiting on a diagnosis)
I feel SO much better it’s incredible. Joint pain went away within 10 days, stiffness went away within a week, my emotional regulation is so much better and my bowel movements are regular and HEALTHY.
I’m so grateful for you and your content, I will continue this diet for 2-4 more weeks and am happy to update if I remember 😉 thank you!
Thank you so much for this info, my dr is putting me on the low fodmap diet for my ibs with me/cfs. The findings relating to the immune system is really exciting as i feel like i'm sick all the time. I'm excited to try it now! X
Excellent information that reinforces that I'm on the right path. Many thanks for sharing the results of this research 🙏
Great stuff! Thank you so much for this!
Amazing Content Doc...!!..Much Appreciated 👊
Thank you for this informative video! My PCP said my loose stool and chronic diarrhea may be a result of Microscopic Colitis (Collagenous). She setup an appointment with the appropriate specialist which is still a few months away. I immediately (Feb 5th) went to You Tube and heard about the Low FODMAP diet and it seemed reasonable. I started that day! My symptoms ceased immediately, and I am optimistic for the first time in years. I have cheated twice and both times my symptoms reappeared. I have not identified my triggers yet but suspect onions and garlic. I cut out milk a year ago and sugar six months ago as part of my journey for improvement. I am sleeping better, and I attribute this to my new diet. You mentioned stress as a contributing factor of symptoms, and I think you are correct.
Thank you for the great information. My daughter suffers with pcos and ibs.
This is wonderful content- thank you- so hopeful!
So glad you enjoyed it!
What a fantastic and informative video, put across really well. Thank you.
Great info, THANK YOU !
I'm glad it was helpful! Thank you :)
Thank you very much for the insight. I have been suffering for years with SIBO. I'm fasting now for three days. Then I will begin the Carnivore Diet for 11 days then I will begin introducing a Low Fod map diet. I was on Rifaximin for 14 days (sibo) prior and didn't feel much of a difference. I have also been suffering greatly with a Blastocystis parasite and was on antibiotics for 31 days. What a mess. I feel like the above protocol is going to help greatly. Thanks again for all the information.
Great video thank you is there a low fodmap and candida dual diet? Im j ust looking to eat food that both diets have in common i was on candida diet but having problems with broccoli, cauliflower and lentils . This is your best video that i have seen ! Update i guess my question is what low fodmap diet on your website guide is better for candida as well? Would it be paleo?
I’ve been on Lfmd for 2 weeks. My whole life has changed. I can’t stop rejoicing!!
On my 6th day on lfm decreased abdominal pain by 50%! Amazing. Thank you thank you
Brilliantly executed!🌟🗽
Great video Doc, very useful. Just wanted to add that since adding in kidney glandular capsules, my tolerance to plant fibre has improved (avocado & bananas mostly) has improved noticeably. G.I. tract seems more resilient. Also liver and pancreas glandulars as well (for more traditional micro nutrition) Just an anecdote of course
Nutricology for liver & pancreas
Allergy Research Group for kidney
That's great. Thanks for sharing that. :)
Thanks RDJ, Jr.!
Would love to see a video on pros and cons of a high alkaline meal plan.
I have nothing to comment
Aside from Big Thanks! Thank you brother !
Thank you, I have a thyroid issue and gastro problems
I'm learning so much ...since I was diagnosed with hashimotos... I've found out since that leaky gut causes the majority of auto immune conditions ... I've learnt that if we have one auto immune issue we are at triple risk of another ! My poor grandma went on to get the most excruciating arthritis ...then Parkinson's ( which is also linked ...as is autism it appears ) ... Makes sense to start at the ' source ' of problems and heal that gut. Thanks to docs like this one !!!
Thanks doctor, i have the first 5 factors u mentioned for unhealthy gut, how is this related to gastric and abdominal lymphoma that i developed and also relation to severe leuco & lymphooenia induced by chemotherapy ???
Thank you for this content. Have visited your site and got the food list saved. Day one starts now.
Just had a colo & endo test Monday, which showed a small hiatial hernia and lvl1 esophogits to go along with the IBS. So a nice small collection of gut issues. Lets see how this goes.
Low FODMAP was recommended as one of the solutions by GP and specialist.
You got this!
@@DrRuscioDC 6 days in and the results are showing. No longer have to lay down and massage my gut, half an hour after eating. Which started to be the norm.
Acid reflux doesn't seem to be an at the moment issue either 👍
Will update after the Christmas celebrations. Which is the real test.. although more on my willpower than anything else.
Happy celebrating Doc 🎊
Update
@@iammrsnesbit6014 Are you still having good results?
very profound, best wishes from Germany, i love the information, also i can not understand so good englisch
Great video! Question: after sibo and leaky gut has been resolved and the gut health is optimal again, would eating "regularly" again (like prior to the low FODMAP diet) trigger the old symptoms again?
if i use a melatonin spray for oral use can the xylitol in it which goes directly to the mucous membrane of the mouth and i dont swallow the substance can it still affect the micro biom and or SIBO?
I saw the most improvement on a low oxalate diet more than I ever did with low fodmap.
Please explain a low oxalate diet. Thank you.
please explain
A low oxalate diet reduces foods with oxalates. It's primarily used to prevent kidney stones. Hope that helps!
@@ashsharma3169Google f9d high in oxalate and avoiding them you will have a low oxalate diet.
@@ashsharma3169read “Toxic Superfoods” by Sally Norton, former vegan, who explains the toxicity in so called healthy foods like almonds, spinach, sweet potatoes, raspberries & many others, which she ate daily & how and why she became so sick from them.
Thank you so much
I watched few videos for specialists people telling us that Low fodmap is not necessary to cure the guts it's only decreases symptoms and this disappointed me
Although I'm not following low fodmap diet yet
But it's a hope for me
So thank you so much for explaining everything
Great to know the Low fodmap diet with saccharomyces boulardii works on multiple levels. I'm not on week 2 yet but feel better already, glad it might be doing something for leaky diet too as years of an elimination diet did nothing for my food allergies. Unrelate to the video, but I was wondering if you have any articles on ultra-processed food. If It's more diet fearmongering or if there is actual evidence and it's a cause for concern.
I'm glad you're feeling better! And I don't have any content about processed foods, specifically. I do think there's a lot of fear mongering around them. At the end of the day, I think as long as your diet is primarily whole, nutrient-dense foods, processed foods are fine.
Good content!
Thanks!
It’s been working well for me 🙏🏼
That's awesome. Thanks for sharing :)
How long untill ubsaw results? And what did unnotice??
@@OGAesthetics I started noticing results in around two weeks. Joint inflammation/bloat etc has subsided with low fodmap diet and probiotic use
@@AliciaNicole19nice to hear that! hope it'll work for me as well!
I just wanted to mention that I have IBS and suffered so badly with it that I was willing to give up everything. Then I found the LowFodmaps and have been following it for over 2 years. I feel so much better that I'm scared to introduce any food that is not lowfodmaps LOL. I figure as long as I feel good, don't change it. :)
I was told a couple months ago to go on the Low FODMAP diet. I couldn’t even understand it. (I’ve been keto for almost 5 years.) Eating the foods on the list, was all foreign to me. I’ve had IBS-D for about 40 years.
I have this problem I diagnosed with 3 polyps one polyp is precancerous. I need more advice Doc please thank you.
Thank you doctor so much!
You are welcome!
Doc any advice regarding carnivore diet can fast heal and repair leaky gut coz it's the fermentable fiber and carbs is the culprit given that meat doesn't have any of that.
How do I get the vegetarian/vegan low FODMAP diet?
Can I get a protocol map/outline for how to implement your recommendations?
Thank you Dr, I was told not to have gluten, fructose, dairy, I have cut out oxalates in veg...maybe modmap would help....your opinion....
Michael, could you please explain to me what had happened?
I had rifampicine and antibiotics for Helicobacter. I was on low FODMAP diet for about 8-9 weeks. I felt brilliant!
Then I started 2nd phase of low FODMAP diet- testing. I deal well with lactose, fructose and GOS. Then, 5 days ago I ate 33g of cauliflower to test mannitol. I'm dying since. I'm taking simeticon, buscopan, rifampicine and it's not any better. I'm devastated. I used to eat cauliflower in the past and never had those symptoms. Everyone says, your tolerance will improve. But it's worse. What is going on? Will this bloating ever go?
dr ruscio u are a god send. i just started to look into this diet yesterday after i ate banana and a apple and experienced severe brain fog. i have candida...... maybe sibo aswell im not sure.
love your work!! do you think the low fodmap diet is great for candida issues aswell??
Diet can only help overgrowth but not kill candida. You need good herbals like FC Cidal and Dysbiocide, and/or Monolaurin, or other antifungal herbs, as well as saccharamyces boulardii benefitial probiotic yeast.
I have dealt with yeast for 12 years, treating it this year.
Diet can only help a little bit, KILLING CANDIDA is much more of a priority. Don't think you will ever cure with diet alone, I tried for 3 years! It wasnt till I started killing herbs, GI relief for leaky gut , sacchromyces boullardi anti yeast probioitc and take multivitamin that I started to heal.
A GI map can show you all your good and bad levels of bacteria and yeast. I love the GI map stool test. It truly was a miracle from God finding it and doing it. Now I am healing! I had 5 bacterial overgrowth plus severe candida on the test!
I do think low FODMAP can be helpful for candida. But let me also attach an article of mine about the other things you can do to treat candida:
drruscio.com/strongest-candida-killer/
Hope that helps!
im using spore based probiotics and megamycobalance to treat it now. so far ive seen major improvements. should see even more improvement now that i am on low fodmap as of today.@@FrostyBud777
Is there research that associates high intake of ibuprofen with a decrease in digestive health, for example developing IBS? I'm a new patient with your clinic and will reach out to my doc, but it might be helpful for others. Due to chronic pain, i take more ibuprofen than most (for ~20 years)
Thanks!
Very useful
Very useful, can you pls give more details how Caffeine can affect bloating/sibo and overall gut health. What quantity of coffee is ‘ok’ Which herbal teas can help the gut recovery if one has Sibo or leaky gut
In you Low Fodmap download there are sections that have a circle with a cross in it, can you explain what this mean. If I look at the standard diet the only nut it says to avoid is pistachios, so does this mean all other nuts are fine?? Im confused.
Nice presentation of results. I suugest to add screen boxes with definitions of some terms so listener can follow with more clarity
I recommend listening w a pen and paper. Look them up yourself then listen again. 😊
@@kymberlybade1480 that's what I do, lol.
So Elemental Heal is a supplement or a total replacement to low FODMAP diet?
I had SIBO years ago and went on Low Fodmaps. I found it dauntaing. I think I have SIBO again, and I do have collagenous colitis so i seem prone. However I am really confused with your Fodmaps Lists vs the Monash version. Extremely differently foods on these lists. Can you please explain? Because the diet is SO difficult as it is without confusing differing lists to go off of. TY!
Does anyone have a definitive answer on oats? I've seen them listed as low, high "low in small doses" and everything in between. They're high in fiber (bad?) but mostly insoluble fiber (good?) so not sure what that adds up to.
Great video (as always) and incredibly helpful!
Off the top of my head I am not sure, check the Monash App as it will allow you to punch in specific foods and U Monash is doing most of the research here. Hope this helps!
I've had multiple naturopaths advise me to avoid oats as they are inflammatory.
@@DrRuscioDCneed that diet to help with leaky gut
Please doc if i have both candida and sibo which diet is helpful ?
Could you please create video on post infection ibs ?
Noted. :)
Is there a protocol for maintaining the probiotics in your body after the 3 month mark..do you use them occasionally (say a few days a month)?
You can likely stay on them as long as you need. Sorry if that wasn't clear. The time frames I mention are minimums to see peak benefit, not maximums. I've been taking probiotics for ten years. :)
Hi doctor , I’m looking to start this to help my chronic IBS. I just started a prebiotic fiber supplement; do you recommend to stop while I do the low FODMap diet?
Watch his video about how to fix sibo.
Is this best for methane dominant SIBO? also intrigued in l.reuteri for SIBO?
Low FODMAP is great for methane SIBO. I'll also link a video of mine that I think you should watch: th-cam.com/video/xhEJ-1Mx54w/w-d-xo.html Hope that helps!
Much better than Dr. Mark Hyman! No med jargon, to the point!
thank you sir for Information leaky gut 👍
Sir is there any similar data on lectins??
Is a cup of coffee okay with this low FODMap diet to help me with IBS
i have tried the SCD (specific carb diet) for 2 weeks now but my red rashes eczema etc does not go away. i HAVE been consuming bananas, apples, and other high FODMAP fruits during this time.
do you beleve if i really go low fodmap i will eventually have clear skin? im dying for some motivation.
I can't speak to your case directly. It might be worth a shot, so you should run it by your practitioner :)
I put myself on a Low Fodmap, Low histamine and Low low salicylate diet. Any my eczema symptoms improves. I read the free articles from Harrison Li, a eczema patient turned nutritionist which expanded in details the correlation between the diet and eczema. Hope it helps. 1 more note. The bananas we can consume are the green ones. Not the ripe ones. God bless you for fast recovery
what about fermenting FODMAP's? (ferment everything you can!!!) and what about prolonged fasting? seems to have cured all my digestive issues... i eat one meal a day and throw in multiple prolonged fasts a year... absolutely no processed food, sugar or gluten... low carb...
People with IBS or gas issue can do intermittent fasting?
Dr. Michael,
If I have a reaction to one of the foods on the “SAFE” list, does that mean that this diet isn’t for me?
i noticed on the vegetarian pdf eggsplants are safe, but on the standard pdf eggplants are to be avoided. can you comment on this?
Id like to add, cut down on the roughage and raw veg to help heal the gut. Just as important as what you eat.
Great point
What is the fodmap diet please
How can gluten be an issue since it is not a starch but a protein? Is properly long fermented sourdough bread okay?
Gluten containing foods also contain a specific type of sugar that those with ibs can be sensitive to x
This sugar should be digested by the sourdough ferment. @@ydorri2460
low fodmap, A POTENT GOOD Seeking Health Multivitamin one MF , and Probiotics that have lactobacillus, bifido and yeast based saccharomyces boulardii are helping me heal more than I have in 2 year. Thank you God for natural medicine!
I have typical SIBO symptoms, but not sure if SIBO or not. My gastro doctor states that SIBO testing is highly inaccurate, so she is prescribing Rifaximin as an antibiotic and just treating for SIBO without the test. I started low FODMAP a few weeks ago and now I introduced a probiotic and my symptoms are getting better (about 30-50% improvement). Do I wait before I take the Rifaximin until I peak after a few months on low FODMAP or should I start the Rifaximin right away?
How are you now? I’m in the same situation. My DR prescribed Rifaxmin for me too but I haven’t gotten a test yet. I’m nervous.
@@BeautyKillsssz I ended up trying antimicrobials (oregano oil) for 8 weeks instead of the rifaximin. I just finished and I changed my probiotic to a mega spore probiotic, along with digestive enzymes and a motility activator to keep things moving along. I'm still staying away from sugars and slowly bringing foods back into my diet. My symptoms are improving, so I'm going to stay on this course of action for the next month or two.
I’m so happy to hear that!! I just found a video on treating SIBO with oregano oil. I just started the motility pro myself. Which one do you use? I didn’t realize how important it is to have bowel movements everyday. I seen that this will heal us once our motility starts working again. How are you now?
@@BeautyKillsssz I use Motility Activator from Integrative Therapeutics. I also have found that I respond best with a spore probiotic. I'm still not back to normal, but I continue to trend in the right direction. I also gave up on my gastro doctor and am working with a functional medicine doctor now, which I would also recommend.
hello from germany, which sweatener can i use if i have leaky gut
It's fairly individual. Eliminate and then reintroduce :)
I need that diet
It can be very useful to try.
@@DrRuscioDC what do I need to do to start this diet
Is this really works for SIBO??
Usually how long is ur patients on low fodmap diet before they are almost symptom free??
Full effect seems to be realized by between 1-3 months.
Hi Dr Ruscio. Since 1 month ago, I’m putting myself on a low fodmap, how histamine and low salicylate diet. My eczema improves. But this diet made me suffer from constipation. Few days ago, I’m being diagnosed with SIBO and being put on Rifaximin 550mg x 3 times a day for 2 weeks. My gastroenterologist advise me to take my probiotics only after my course of antibiotics. And my constipation still persist. Is there any advice how I could manage my bowel issues? Thanks so much 🙏
I'm so sorry to hear about your struggles. I'll attach some of my articles here that I think will be helpful to you:
drruscio.com/sibo-probiotics/
drruscio.com/probiotics-for-bloating
drruscio.com/taking-probiotics-with-antibiotics/
drruscio.com/probiotics-for-constipation/
I hope those help!
I didn’t check if the links addressed the constipation part, but I’m guessing you were diagnosed with methane SIBO, since that’s associated with constipation. You’d need pro-kinetics. What worked for me was Magnesium Citrate (2 500 mg capsules a day) and a ginger tea.
I agree with @robert - about both the pro--kinetic right after Rifaximin and the Mag Citrate is great, not expensive- dose @1000-1200 mg- can spread out overn the day. Vitamin C is also a great laxative with the Mag Citrate 1000 mg and up- can tirtrated up to too much Gas, and decrease... I use @ 3000 per day spread out. @@robertc6343
Trying to do a Low FODMAP diet AND a Low Histamine Diet is so restrictive that it just boggles the mind.
Eliminating any foods can become overwhelming. It is a much better mindset to think less on what you are taking out and rather focus on what good foods you are bringing in. It's a "what can I add to my diet" rather than "what can I not have".
Thank you for sending me this link? You must have heard Robert Downy Jr. Looks like you.
I was diagnosed with crones and did Dr. Morse protocol and was cured in less then 3 weeks although it can be difficult for those addicted to food🙄
3 questions: (1) can you have inulin on a low FODMAP diet, if so how many grams daily?; (2) if we limit prebiotics won't that starve and deplete the microbiome of good bacteria?; (3) what is the length of time someone should stay on FODMAPs? Thanks in advance to anyone able to answer (hopefully the answers will be science backed). :-)
Hy. Can you tell me why I feel very bad when I eat fermented vegetable?
Thanks for reaching out. So sorry to hear about the issues you’re dealing with. Please know that due to legal restraints, I cannot address personal medical issues outside of the practice. If you’re interested in becoming a patient, please contact the clinic: drruscio.com/virtual-clinic/ We’d love to have you.
@adi776 have you tried the blood diet. It help with what to stay away from and also heal a lot of gut issues. Unfortunately a lot of people don't know that. I hope that help 🙏🏻
So where do I find the diet?
+
❤❤❤
What is the low Fodmap diet?
Try Google for more information 😊
How many months low fodmap diet takes to show improvement in IBS
Great question. In the research I've seen, it's been about 2-6 weeks.
@@DrRuscioDC thanks for reply really appreciated
@@DrRuscioDC also, if you can create dedicated video on ..brain and gut connection in IBS ..how to reset it😊
Broccoli on your main picture is not low FODMAP, its actually high in FODMAP if not removing some parts and respect a low serving. Hence, this main image video is not well chosen in my opinion.
Almonds in the low and high ?!
I did low fodmap for 3 months and can't eat anything now because my stomach forgot how to digest food lol
u sure banana isnt high fodmap? i see it everywhere , ripe banana is high fodmap. please let me know!
You're right, a ripe banana is relatively high in FODMAPs.
🌟🗽
Low fotmap
low fodmap low histamine diet would just be water air and salt at this point
I don’t understand? What’s the diet? It’s too Doctor-ally without addressing the flat out issue. What’s the diet
Low FODMAP diet is the removing of certain types of foods that would normally be good for your body but due to other gut imbalances the body reacts poorly to these foods. So by not consuming the foods you could help relieve some symptoms. You can find many online Low FODMAP food lists.
Leaky gut doesn’t seem to be a clinically validated diagnosis. Some of this seems helpful but then there’s pseudoscience that seems to be present including the lack of agreed upon reference ranges for zonulin and DAO hence why researchers and clinicians don’t use this other than “functional” medicine folks. Feels like a pyramid scheme at times and quite frustrating for folks with gut issues.
Traditional medicine is a damaging people.
Get to the point