The FODMAP diet is an eating plan that aims to reduce symptoms in individuals with irritable bowel syndrome (IBS) and other gastrointestinal disorders. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are certain types of carbohydrates that can trigger digestive symptoms in susceptible individuals.
The FODMAP diet involves three main phases:
Elimination Phase:
During this phase, high FODMAP foods are eliminated from the diet for a specific period, usually around two to six weeks. This phase helps identify which foods may be causing symptoms.
Reintroduction Phase:
After the elimination phase, FODMAP foods are systematically reintroduced one at a time in controlled amounts. This helps determine which specific types of FODMAPs and foods are triggering symptoms in each individual.
Personalization Phase:
In this phase, a personalized diet plan is developed based on the results of the reintroduction phase. High FODMAP foods that cause symptoms are limited or avoided, while low FODMAP foods are included in the diet.
The goal of the FODMAP diet is not to permanently eliminate all high FODMAP foods but to identify individual triggers and establish a balanced diet that minimizes symptoms while maintaining good nutrition. It is important to note that the FODMAP diet should be followed under the guidance of a healthcare professional, such as a registered dietitian, to ensure proper implementation and adequate nutrient intake.
On the FODMAP diet, it’s important to avoid high FODMAP foods that can aggravate gut symptoms. These include:
Dairy-based milk, yogurt, and ice cream
Wheat-based products like cereal, bread, and crackers
Legumes such as beans and lentils
Certain vegetables like artichokes, asparagus, onions, and garlic
Some fruits including apples, cherries, pears, and peaches
Instead, you can focus on consuming low FODMAP foods that are generally well-tolerated. Here are some examples:
Protein sources like eggs and meat
Certain cheeses such as brie, Camembert, cheddar, and feta (in moderation)
Non-dairy alternatives like almond milk (check for added high FODMAP ingredients)
Grains such as rice, quinoa, and oats (gluten-free options)
Gut-friendly vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini
Low FODMAP fruits like grapes, oranges, strawberries, blueberries, and pineapple
Who should try it?
The low FODMAP diet is recommended as part of the therapy for individuals with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). Studies have shown that it can effectively reduce symptoms in up to 86% of people with these conditions.
It’s important to note that the diet can be challenging, especially during the initial phase when it is most restrictive. Therefore, it is strongly advised to work with a healthcare professional such as a doctor or registered dietitian. They can guide you in following the diet correctly, which is crucial for its success, and ensure that you maintain proper nutrition throughout the process.
It’s worth mentioning that the low FODMAP diet is not intended for weight loss. However, due to the elimination of many foods, some individuals may experience weight loss as a side effect. Therefore, if you are already underweight, it is not recommended to attempt the diet on your own. Losing more weight in such cases can be dangerous. Consulting with a healthcare professional is essential to determine if the diet is appropriate for your specific needs and circumstances.