The low FODMAP diet is a short-term diet to reduce symptoms while we rest and repair your digestive system.
A low FODMAP diet limits foods that aggravate the gut and cause symptoms (1). These foods are high in a group of sugars called FODMAP, which are a group of short-chain carbohydrates that aren’t absorbed properly in the gut. FODMAPs are found naturally in many foods and food additives, and reducing them has been shown to:
- Reduce pain and discomfort
- Reduce bloating and distension
- Reduce diarrhea or constipation
- Improve quality of life
These benefits can be seen within 2-6 weeks on a low FODMAP diet (1).
The process.
A low FODMAP diet isn’t permanent. FODMAPs act as food for the good bacteria in our gut and research suggests that a low FODMAP diet may have a negative effect on the gut microbiome long-term.
FODMAP’s stand for:
- Fermentable oligosaccharides: fructans (FOS) and galactooligosaccharides (GOS) are found in foods such as wheat, rye, onions, garlic and legumes/pulses.
- Disaccharides: lactose found in dairy products like milk, soft cheeses and yogurts.
- Monosaccharides: fructose found in honey, apples, and high fructose corn syrups.
- Polyols: sorbitol and mannitol are found in some fruit and vegetables and used as artificial sweeteners.
Diet Phases.
| Phase 1: 4-12 weeks | |
| Swap high FODMAP for low FODMAP foods | |
| Phase 2: 8-12 weeks | |
| FODMAP rich foods are reintroduced foods back into diet one by one to identify which FODMAP types trigger gut symptoms | |
| Phase 3: Ongoing | |
| Well-tolerated foods are reintroduced back into the diet, finding a balance between tolerated FODMAP-rich foods and the avoidance of others |
REFERENCES
(1) Monash University. (2019). About FODMAPs and IBS. https://www.monashfodmap.com/about-fodmap-and-ibs/
Jade Harman is a Clinical Nutritionist, educator, and speaker helping people make sense of nutrition. With a Bachelor’s degree in Nutritional and Dietetic Medicine and experience supporting more than 500 clients, she’s seen firsthand how misinformation can derail good habits. Jade doesn’t do fads or guilt – just practical advice that works in real life with real people. You can find out more about Jade here.
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