Greater Carmel, IN

(317) 777 8712

Schedule a consult

Nutrition

Client Story of IBS/FODMAP Diet

by Valerie Polley | Jan 17, 2019 | 0 comments

I've suffered from IBS-C since I was 6 years old but I wasn't officially diagnosed until I was 26 or 27. I thought it was normal to be constipated. Throughout childhood, teenage years, and early twenties, primary care and family doctors would instruct me to drink more water, eat more fiber, and take stool softeners. And seriously, I would try my best and it would help for a while and then I would either revert to old habits or get upset because my symptoms would return.

Being constipated was just part of my life and I would only complain if the pain lasted several days. My mom would purchase prune juice and over the counter laxatives to assist me during those instances. In my late teen years, she took me to the doctor because I was having excruciating internal lower back pain. The physician automatically formed his own conclusions and decided that it was a "female issue" and that a pelvic exam must be completed. My mother advised against it and assured him that wasn't the issue. He tried to reassure her that he knew what he was doing and that it would be best for her to leave the room and leave me in the care of the female nurse. I will spare you the details but he quickly gave up on completing that exam and ordered a CT scan instead. Once completed, he returned to my mother with the prognosis.."Sgt., your daughter is full of shit...LITERALLY." And of course I was ordered to take stool softeners twice daily.

I didn't return to the doctor for constipation issues for a decade. I just dealt with it and I discovered magnesium citrate...only to be taken when in dire need and near my bathroom. So after two visits to 2 doctors in my late twenties, I self diagnosed myself with IBS-C. The second doctor informally agreed but stated that I would have to have several more visits before she confirmed. She scheduled a barium enema, told me to eat more fiber, and instructed me to take Miralax. The next doctor officially diagnosed me...no examination needed and instructed me to start taking a powder fiber supplement and drink more water. Fast forward to two more doctors and being prescribed Linzess which wasn't a match for me; my symptons had worsened, the pain had increased, and I often went to bed curled up in a ball crying and praying for the pain to go away. I was a master at hiding my pain all through the work day.

During those painful nights, I started acknowledging that food could be making my pain worse. I'm a foodie so it was the last thing I wanted to admit but one of my friends has UC and can't eat several things including raw vegetables which I noticed had started to affect me. I would like to tell you that after speaking to two of my dietitian friends and reading about the low FODMAP diet that I dove right in. NOT! I was foodie; a YELP elite foodie. Participating in the low FODMAP diet would mean giving up one of my favorite activities...exploring menus at local restaurants. I gave up raw veggies, Lay's potato chips, goldfish cheese crackers, and apples and continued my constipation life.

On my bad days, I would cry myself to sleep in anger and pray for God to take my pain away. On one of those nights, I found myself on IU Health's website. I researched the doctors, searched their faces for compassion, and prayed. I made my appointment and received a confirmation call a few weeks later. When the nurse called to confirm my appointment, I frantically explained to him that I didn't want to come in and be told to drink water, eat fiber, take stool softeners, and try Linzess again. I wanted to be fixed and I wanted a colonoscopy. I left him with quite a impression; the doctor and nurse were ready for me. Yes! Professionals were finally listening. The doctor ordered several tests and after all were complete I didn't get the answer I wanted; there was no magic pill or procedure to fix me.

I did get more information and understanding and that in itself was a blessing. My intestines are working but just very slowly. My intestinal muscles are weak. And constipation is a life sentence for me that will take a combination of things to successfully thrive...70 ounces of water, stool softener, fiber, medicine, probiotics, exercise, stress management, and a modified diet.

The low FODMAP diet has changed my life. While my constipation is still very real, the gas, bloating, and cramping has decreased greatly. My sleepless painful nights occur less and less. I haven't regurgitated food that couldn't find it's way out the other way since I started the diet. No, thriving on this diet isn't always easy. And my foodie lifestyle has had to change but it is so worth it. When I decided to try out this diet, I thought I would be stuck eating rice cakes and bland boiled chicken. This was so far from the truth, with the help of my dietitian, my Facebook support group (Low FODMAP recipes & support), and all the internet low FODMAP dietitians' resources (websites, Pinterest, Instagram) I quickly learned how to make an adventure out of elimination, reintroduction, and modification. I'm loving eating on this diet and all the recipes that I have tried or modified.

The hardest part of living the low FODMAP lifestyle for me has been work travel and eating out but guess what, I'm succeeding in this area too. My dietitian gave me a lists of safe fast food choices; her suggestion of Chipotle seriously saved me from an episode of HANGRY. My FB group gave me the confidence to contact restaurants in advance and most are willing to accommodate, but no worries if they aren't because I always have snacks.

On the plus side, I've never been a fan of eating at people's homes and usually eat before going. Now, I get to bring my own food and have a nice excuse for doing so. And one of the biggest victories was I stopped keeping my pain and digestive disorder a secret, I think this has helped my stress level tremendously.

If you have IBS and are considering the low FODMAP lifestyle, go for it. It's a game changer!

The information in this blog is not a substitute for professional medical advice, examination, diagnosis and treatment. Always seek medical advice from your physician or other qualified healthcare provider before altering your diet, starting a new treatment or making changes to an existing treatment.

With summer here, many people are getting excited about upcoming vacations. But for people with digestive issues, symptoms like constipation and bloating are often unwelcome travel companions. Traveling disrupts our body's natural rhythms and daily habits, which can lead to digestive chaos.

This article will help you understand how sudden changes in hydration, diet, and airplane cabin pressure impact the gut, as well as provide practical, evidence-based tips for keeping your gut happy on the road.

The Perfect Storm for Constipation: Fluid and Fiber Drops

One of the biggest contributors to digestive issues like constipation when you're traveling is a change in your normal hydration and fiber intake patterns. Here's how each affects your gut.

Inconsistent Hydration

Disrupted routines often lead to forgetting to drink water. Plus, strict airport security rules mean you can't carry a full water bottle through security checkpoints. Travelers often intentionally avoid drinking to skip using tiny airplane toilets or unfamiliar public restrooms. Finally, plane cabins are incredibly dry, which can quickly lead to dehydration.

The result: When the body is dehydrated, the colon absorbs more water from food waste, leading to hard, dry, and difficult-to-pass stools.

Reduced Fiber Intake

Most people in the United States don't get enough fiber at the best of times, and traveling only makes this worse. Convenience foods at airports, gas stations, and roadside stops are typically highly processed, high in sodium, and low in fiber. Experiencing local cuisines often means prioritizing rich restaurant meals over fresh fruits, vegetables, and whole grains.

Not getting enough fiber quickly contributes to constipation because fiber is essential for adding bulk to stool and keeps things moving through the digestive tract. A sudden drop in fiber stalls peristalsis (the wave-like muscle contractions in the gut), leading to less frequent bowel movements. 

The Combined Effect

The simultaneous drop in both fluid and fiber creates a "logjam" effect in the intestines. Not having enough fluid and fiber slows the movement of waste through your gut. This leads to more water being absorbed from the stool, resulting in hard, difficult-to-pass stool. The traffic jam effect makes acute constipation one of the most common (yet preventable) gut-related travel complaints.

Cabin Pressure and Bloating

Have you ever noticed that you get more bloated during air travel than other forms of travel? No, you're not imagining things. This is due to a law of physics called Boyle's Law. Simply put, this law of physics states that as atmospheric pressure decreases, the volume of a gas naturally increases.

Here's how that works with your gut and air travel. Airplane cabins are pressurized to simulate an altitude of around 6,000 to 8,000 feet. Because of this shift, the gas that's already present in your gut expands during flight. This rapid gas expansion stretches your intestinal walls, leading to pain, cramping, and bloating often referred to as "airplane belly."

Additionally, several common travel habits can aggravate this trapped gas. Drinking carbonated beverages before or during the flight, chewing gum (which leads to swallowing excess air), and remaining stationary for hours on end all trap and intensify the expanding gas.

Tips for a Happy Travel Gut

Fortunately, a few small tweaks to your travel routine can make a huge difference in whether you end up constipated and bloated while traveling.

Pre-Flight and In-Transit Tactics

  • Hydrate on the go: Bring an empty, reusable water bottle through airport security and fill it once you reach the departure lounge (most airports now have water bottle filling stations). Aim for consistent sipping throughout your journey to keep hydrated.
  • Be mindful of foods that can worsen bloating: Avoid fizzy drinks, heavy or fried foods, and gas-producing foods like beans, broccoli, and cabbage, for at least 24 hours before your flight. This can reduce the amount of gas present in your gut, which can reduce the bloating associated with a drop in cabin pressure.
  • Pack smart snacks: Since airport snacks are typically high in sodium and low in fiber, bringing your own high-fiber, travel-friendly snacks can help boost your fiber intake. Consider packing dried chickpeas, almonds, dried fruit, or on-the-go fiber supplements to bridge the gap.

On-Arrival Habits

  • Prioritize fiber: While there's nothing wrong with enjoying the local cuisine wherever you're traveling, try to prioritize fiber at your destination whenever possible. I recommend starting your day with a high-fiber breakfast, such as oatmeal with fruit, nuts, and seeds.
  • Get moving: Try to avoid being sedentary on arrival. Going for a leisurely walk helps stimulate intestinal motility and releases trapped gas (there's a reason a short walk after meals is commonly called a "fart walk"!).
  • Keep a regular sleep schedule: Vacation can throw a serious wrench into your routine, but wherever possible, try to maintain it. Gut issues can be worsened by poor sleep, so sticking to your routine can help support gut comfort on vacation.

Final Thoughts

Travel naturally changes our dietary habits and challenges our digestive system through abrupt changes in cabin pressure, but digestive discomfort doesn't need to ruin your vacation. By being mindful of your fluid and fiber intake, staying active, and making strategic changes in pre-flight eating habits to minimize the effects of cabin pressure changes, you can keep your digestion on track and enjoy every minute of your vacation.

If you're worried about an upcoming trip and need personalized strategies for managing your digestion on vacation, I'd love to help. You can get in touch with me at Blue Tree Nutrition to book your appointment with a registered dietitian.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Hello, I am

Valerie

My name is Valerie Polley. I am a Indianapolis-based registered dietitian and owner of Blue Tree Nutrition. I consult with clients both local and far away.
I have a bachelor’s degree in nutrition from Purdue University and I have been practicing for 20 years.
I thoroughly enjoy helping clients through their gut health journey. I see a range of GI issues including, but not limited to celiac disease, IBS and SIBO. I also specialize in the FODMAP elimination diet.

CONTACT ME