The Hidden Dangers of Restrictive Diets for IBS: What You Need to Know
With the growing popularity of restrictive diets, more people are turning to specific food regimens in search of improved health, better digestion, and relief from chronic gut symptoms like pain, gas, bloating and constipation. While diets like low FODMAP, Paleo, and Keto have shown benefits for certain conditions, these approaches come with potential downsides that are important to understand. Let’s dive into the reasons behind these diets and some of the pitfalls to consider before committing to any long-term restrictive eating plan. I use therapeutic diets with my patients in my clinic and within my membership, but our aim is always to return to the most diverse diet possible.
1. Low FODMAP Diet
Why It’s Used: Originally developed for managing irritable bowel syndrome (IBS), the low FODMAP diet reduces fermentable carbohydrates that can trigger gas, bloating, and discomfort. It's often recommended as a temporary approach to identify specific food triggers, but I have seen people be recommended this diet and stay on it for 5 years or more!!
Risks: One major drawback is that this diet is low in fiber and starches, which can lead to changes in the large bowel microbiome. Fiber and fermentable carbohydrates (like those found in many fruits, vegetables, and whole grains) feed beneficial bacteria in the gut. A long-term low FODMAP approach can decrease the diversity of your microbiome, potentially impacting immune function and gut health. Many people also find this diet difficult to sustain, leading to nutritional imbalances over time.
2. Keto Diet
Why It’s Used: Known for its high-fat, low-carb approach, the Keto diet is popular for weight loss and managing conditions like epilepsy and insulin resistance, plus those with bloating and gas. By drastically reducing carbohydrates, the body shifts into a state of ketosis, where it uses fat as its primary energy source.
Risks: The Keto diet comes with several potential nutritional deficiencies, including selenium, calcium, vitamin C, vitamin D, and potassium. Over time, these deficiencies can impact bone health, immune function, and energy levels. Keto also reduces microbiome diversity, as the lack of fiber-rich plant foods limits the types of bacteria that thrive in the gut. Additionally, the Keto diet may increase the risk of gout, as it can lead to higher uric acid levels due to the breakdown of purine-rich animal proteins.
3. Vegan Diet
Why It’s Used: The vegan diet excludes all animal products, often adopted for ethical, environmental, or health reasons like trying to get IBS symptoms under control. This plant-based approach can be rich in fiber, antioxidants, and beneficial phytonutrients, potentially reducing the risk of chronic diseases like heart disease and certain cancers if it is considered and well planned.
Risks: While a well-planned vegan diet can be nutritious, several nutrients are harder to obtain from plant sources alone. These include vitamin B12, iron, omega-3 fatty acids, zinc, calcium, and vitamin D. Vitamin B12 is especially crucial as it is primarily found in animal products; a deficiency can lead to neurological issues, fatigue, anaemia and symptoms like pins and needles. Plant-based iron (non-heme iron) is also less readily absorbed than animal-based sources, which can increase the risk of iron deficiency, particularly for women.
Additionally, some vegans may struggle to consume enough protein without careful planning, which is essential for muscle health, metabolism, and immune function. The lack of diversity in amino acids, if not supplemented with a variety of plant proteins, can also impact overall health.
Every diet has its strengths and potential pitfalls, and restrictive diets can be beneficial if managed thoughtfully as a therapeutic tool while investigating the underlying causes of your symptoms. For each of these diets, a tailored approach with nutrient-rich diversity and supplementation as needed can make all the difference. Working with a health professional to monitor and adjust nutrient intake as needed is an excellent way to gain the benefits of a specialised diet without compromising your health.
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A bit about me!
I am Danielle Elliott a qualified Naturopath and the owner of Tummy Rescue.
I have been helping kids & adults improve their health for over 16 years, with the last 11 years concentrating on helping patients with any kind of gut disorder. I began focussing on everything gut related after my husband was diagnosed with Crohn’s Disease. And lucky I did……as my husband and both our kids have Coeliac Disease and my daughter has a dairy allergy.
So…. I am well and truly where I am meant to be!
I love being able to help people to soothe and calm their symptoms, investigate the causes and support and improve their gut function.
I also get to write educational pieces to train practitioners and am often interviewed for podcasts and summits, which is another really rewarding part of my work. I love educating people (this is something I do in every consult), because I do believe knowledge is power. It gives you the tools to make the changes you need to!
So, when you opt-in to my E-book, you are beginning on a journey of learning and discovery, of how you can reduce your symptoms of bloating, gas & pain and improve your gut health.
I would be honoured to help you along the way.
Danielle xoxo