Low Fermentation Diet vs Fast Tract Diet

If you suffer from digestive issues such as bloating, gas, constipation, or diarrhea, you may have heard about two diets that claim to improve gut health and alleviate symptoms: the low fermentation diet and the fast tract diet. Both diets share some similarities, such as reducing the intake of fermentable carbohydrates, but they also have some important differences. In this article, we will explore the concept, science, benefits, and drawbacks of both diets, as well as their potential effectiveness for weight loss and managing IBS.

Understanding the Concept of Low Fermentation Diet

The low fermentation diet is based on the principle that certain carbohydrates, such as those found in beans, cruciferous vegetables, grains, and fruits, are not well absorbed in the small intestine and can cause fermentation by gut bacteria in the large intestine. This fermentation produces gas and other byproducts that can lead to gut symptoms. The low fermentation diet aims to restrict or eliminate these fermentable carbohydrates, also known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), and thereby reduce bacterial fermentation and gut symptoms.

What Is Fast Tract Diet and How It Works?

The fast tract diet is a variation of the low fermentation diet, developed by Dr. Norm Robillard, that focuses on the concept of "fermentation potential" rather than individual FODMAPs. According to this theory, the amount and speed of carbohydrate fermentation depend not only on their chemical structure but also on the type and abundance of gut bacteria that can metabolize them. The fast tract diet assigns a Fermentation Potential (FP) score to each food based on its carbohydrate content and the estimated rate and amount of fermentation. The goal of the diet is to limit the total FP intake per day and avoid foods with high FP and slow digestion, such as grains, legumes, lactose, fructose, and sugar alcohols.

The Science Behind Low Fermentation and Fast Tract Diets

The low fermentation and fast tract diets are based on the concept of gut microbiota and their role in gut health and disease. While gut bacteria are essential for digestion and immune function, an imbalance or overgrowth of certain species can contribute to inflammation, gut hypersensitivity, and motility disorders, such as IBS. The FODMAPs and FP approach aims to reduce the availability of fermentable substrates for these bacteria and thus restore the gut ecosystem to its natural balance. However, the evidence for the efficacy of these diets is mixed and often conflicting, partly due to the variety and complexity of gut bacteria, their metabolism, and their interplay with immune and nervous systems.

Benefits of Low Fermentation Diet for Gut Health

The low fermentation diet may have several potential benefits for gut health, including reducing symptoms of bloating, gas, diarrhea, and abdominal pain associated with IBS, SIBO (small intestinal bacterial overgrowth), or other gut disorders. Some studies have shown that a low FODMAP diet can improve IBS symptoms in up to 60% of patients, although the long-term adherence and side effects of the diet may vary. Moreover, the low fermentation diet may also improve overall health markers, such as insulin sensitivity, lipid profile, and inflammation, although more research is needed to confirm these effects.

How Fast Tract Diet Can Help with Digestive Issues

The fast tract diet may offer similar benefits to the low fermentation diet, but with some advantages for those who cannot tolerate or follow a strict FODMAP restriction. By focusing on FP rather than individual FODMAPs, the fast tract diet allows more variety and flexibility in food choices and may be more effective in reducing SIBO, which is often associated with slow bowel transit and motility problems. However, the fast tract diet requires more attention to calculating FP scores and may not be suitable for everyone, especially those with severe gut symptoms or underlying health conditions.

Foods to Eat on a Low Fermentation Diet

The low fermentation diet emphasizes the following food categories:

• Protein: meat, poultry, fish, eggs, tofu, tempeh
• Fats: oil, butter, avocado, nuts, seeds
• Low FODMAP vegetables and fruits: spinach, kale, arugula, zucchini, cucumber, bell pepper, blueberries, strawberries, kiwi
• Gluten-free grains: rice, quinoa, corn, oats (in limited amounts)
• Lactose-free dairy or alternatives: lactose-free milk, cheese, yogurt, almond milk

Foods to Eat on a Fast Tract Diet

The fast tract diet applies a more detailed approach to calculate FP values, but some common low FP foods are:

• Protein: meat, poultry, fish, eggs, tofu, tempeh
• Fats: oil, butter, avocado, nuts, seeds
• Low FP vegetables and fruits: lettuce, tomato, cucumber, carrot, berries, citrus, pineapple
• Low FP grains and starches: rice, potato, yam, cassava, tapioca
• Lactose-free dairy or alternatives: lactose-free milk, cheese, yogurt, almond milk

Foods to Avoid on Both Diets

Some high FODMAP or high FP foods that should be avoided or limited on both diets include:

• Legumes: beans, lentils, chickpeas, soybeans
• Cruciferous vegetables: broccoli, cauliflower, cabbage, Brussels sprouts
• Grains with gluten: wheat, barley, rye, spelt, kamut
• High fructose fruits and sweeteners: apple, pear, honey, agave, high fructose corn syrup
• Sugar alcohols: xylitol, sorbitol, maltitol, erythritol
• Dairy with lactose: milk, yogurt, ice cream, soft cheese

Low Fermentation vs Fast Tract: Which One Is Better for Weight Loss?

Both the low fermentation and fast tract diets may contribute to weight loss, although the mechanisms and extent of the effect may vary. By reducing fermentable carbohydrates, the diets can lead to less caloric intake, better satiety, and improved insulin sensitivity, which may promote fat loss. Additionally, since gut bacteria play a role in energy extraction from food, altering the gut microbiota through diet modifications may affect metabolic rate and body composition. However, it is essential to note that weight loss should not be the sole goal of either of these diets, especially if they are followed for medical reasons. Consult a healthcare provider or dietitian for personalized recommendations.

Low Fermentation vs Fast Tract: Which One Is More Effective for Managing IBS?

The low fermentation and fast tract diets have both been proposed as dietary interventions for managing IBS and improving related symptoms. However, the evidence for the efficacy and safety of these diets is still limited and somewhat conflicting, due to the heterogeneity of IBS, the complexity of gut bacteria, and the individual variability of gut symptoms and tolerance. Some studies have reported that a low FODMAP diet can significantly reduce IBS symptoms in up to 75% of patients, although the long-term adherence and potential nutritional deficiencies may be an issue. On the other hand, the fast tract diet may have some advantages over the low fermentation diet in reducing SIBO and providing more flexibility in food choices, although more studies are needed to confirm its efficacy in IBS patients. Ultimately, the choice between low fermentation and fast tract should be based on individual preferences, symptoms, and medical advice.

How to Transition from a Regular Diet to a Low Fermentation or Fast Tract Diet

Transitioning from a regular diet to a low fermentation or fast tract diet may require some adjustments and planning, but it is possible to make the change gradually and without compromising taste or variety. Here are some tips:

• Get familiar with the allowed and restricted foods on each diet and make a shopping list or meal plan.
• Gradually reduce the intake of high FODMAP or high FP foods and replace them with low FODMAP or low FP alternatives.
• Experiment with new recipes and cooking styles that use low FODMAP or low FP ingredients.
• Include probiotic-rich foods, such as yogurt, kefir, or sauerkraut, to support gut health and diversity.
• Consult a registered dietitian or healthcare provider for guidance and monitoring, especially if you have underlying health conditions or nutrient deficiencies.

Tips for Maintaining a Low Fermentation or Fast Tract Diet while Eating Out

Eating out on a low fermentation or fast tract diet may seem challenging, but with some planning and communication, it is possible to enjoy meals outside your home without compromising your goals:

• Check the menu in advance and look for low FODMAP or low FP options.
• Ask for modifications or substitutions to make a dish compatible with the diet, such as removing onions or garlic, or replacing grains with vegetables.
• Bring your own snacks or condiments to add flavor and nutrition to your meal, such as nuts, seeds, or low FODMAP sauces.
• Communicate with the server or chef about your dietary needs and ask for detailed ingredients and preparation methods.
• Choose simple and unprocessed foods that are more likely to be low FODMAP or low FP, such as grilled meats, fish, or vegetables.

Potential Side Effects of Low Fermentation and Fast Tract Diets

While the low fermentation and fast tract diets are generally considered safe and well-tolerated, they may have some potential side effects, especially when followed strictly or for an extended period:

• Nutrient deficiencies: both diets restrict or eliminate some food groups, which may lead to insufficient intake of fiber, vitamins, minerals, and antioxidants. Supplement or diversify your diet accordingly.
• Bowel changes: reducing fermentable carbohydrates may alter bowel movements and transit time. Consult a healthcare provider if you experience constipation, diarrhea, or other persistent changes.
• Food intolerances: some people may have food intolerances or allergies unrelated to FODMAPs or FP, which may be masked or overlooked by the diet. Identify and address any potential problem foods with the help of an allergist or healthcare provider.
• Disordered eating: following a restrictive diet may lead to feelings of guilt, anxiety, or obsession with food, especially if it is not based on medical advice or supported by a healthcare provider.

Frequently Asked Questions about Low Fermentation and Fast Tract Diets

Q: Can I still eat gluten-free bread on a low fermentation or fast tract diet?

A: It depends on the type and amount of grains and fibers used. Some gluten-free bread can be high in FODMAPs or FP, so check the label or recipe before consuming.

Q: Can I have alcohol on a low fermentation or fast tract diet?

A: Some alcoholic beverages, such as beer, cider, and sweet wine or liquor, may contain high FODMAPs or FP and should be avoided or limited. Low FP options include spirits, dry wines, and some types of beer or hard seltzer.

Q: Can I eat beans or lentils on a low fermentation or fast tract diet?

A: Beans and lentils are high in both FODMAPs and FP and are usually avoided or limited on both diets. However, some people may tolerate small amounts or choose to soak and rinse them before cooking to reduce the content of fermentable carbohydrates.

Overall, the low fermentation and fast tract diets are two approaches that aim to improve gut health and reduce symptoms of digestive disorders. While they share similarities, such as restricting fermentable carbohydrates, they also have some differences, such as the way they calculate and prioritize the intake of certain foods. The choice between these two diets should be based on individual needs and preferences, and ideally done under medical supervision and guidance. By following the principles of each diet, and experimenting with new recipes and foods, you may discover a healthier and happier gut, and improve your overall well-being.