Low FODMAP
FODMAPs are carbohydrates that may be poorly digested or absorbed leading to undesirable gastrointestinal symptoms such as bloating, gas, abdominal pain & distension, nausea, acid reflux, diarrhea, and constipation. A low FODMAP diet is a short-term elimination diet used to help those with irritable bowel syndrome (IBS) determine which foods are causing gut discomfort and digestive issues. This diet has been clinically proven to relieve symptoms in 75% of people with IBS.
Phase 1 of the diet involves the elimination of all high FODMAP foods for 3-6 weeks to calm the digestive track and provide symptom relief. Phase 2 is the challenge phase where high FODMAP foods are reintroduced in small amounts to determine which foods are causing digestive issues.
The Low FODMAP Diet is a difficult diet to implement due to the restrictiveness of phase 1. This can affect adherence, fibre intake, and vitamin and mineral status. Dietitians should be consulted when starting a low FODMAP diet to ensure proper education and support, and maximize symptom relief.
Vegetarian/Vegan Diet
Vegetarian and vegan eating patterns involve omitting animal proteins or all animal-derived foods from the diet, respectively.
There are numerous proven health benefits associated with following these eating patterns: lower rates of obesity, heart disease, high blood pressure, high cholesterol, type 2 diabetes, and certain types of cancer.
A vegetarian eating pattern is considered easy to follow, whereas a vegan diet is more difficult since it is more restrictive. There are a number of important nutrients that may be more difficult to obtain when following a vegetarian or vegan diet such as protein, iron, calcium, vitamin D, vitamin B12, and omega-3 fats. Seeking advice from a dietitian can help ensure that you are meeting your daily nutrient needs.
Portfolio Diet
The portfolio diet is a vegetarian eating pattern that combines several methods of eating that have been shown to lower LDL cholesterol, lower blood pressure, improve blood glucose control, and reduce the risk of heart disease and stroke.
There are four essential components to the portfolio diet that should be eaten every day: nuts, plant sterols, soluble fibre, and plant proteins.
DASH Diet
The DASH diet, also known as Dietary Approaches to Stop Hypertension, is a pattern of eating that was developed to help reduce high blood pressure. It has been shown to be as effective as medication to lower blood pressure, and also helps to reduce cholesterol.
The DASH diet is rich in calcium, potassium, and magnesium—three key nutrients that have been shown to reduce blood pressure when eaten as whole foods. These important nutrients are found predominantly in vegetables, fruits, whole grains, low-fat dairy products, and lean sources of protein. This eating pattern is low in saturated fat, sugar, and salt, and is high in fibre.
In addition to calcium, potassium, and magnesium, salt is another key player in blood pressure management since it causes water retention, increasing blood volume, and therefore blood pressure. Salt is primarily found in processed foods, canned foods, convenience foods, and restaurant foods.
Mediterranean Diet
The Mediterranean Diet is a way of eating that mimics the eating habits of those in the Mediterranean region, such as Greece, Italy, Spain, and France. It has been shown to reduce the risk of heart disease, lower blood pressure, lower cholesterol, and improve blood sugar control for those with type 2 diabetes.
It is considered an easy eating pattern to adopt and emphasizes plant-based foods and healthy fats. It is high in fibre, vitamins, minerals, antioxidants, and phytochemicals. The diet is often portrayed in the form of a pyramid, where foods at the bottom are to be eaten more frequently than foods at the top.
In addition to dietary information, the Mediterranean Diet also recommends adopting healthy lifestyle behaviours including being physically active 30 minutes every day, getting enough rest, sharing meals with family or friends, and drinking plenty of water.
See the previous post to learn about the Ketogenic Diet, Intermittent Fasting, PaloDiet, and Whole30.
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