Gut Issues

Warning: Low FODMAP is Not Long Term

October 27, 2022

The low FODMAP diet is a short-term diet to reduce symptoms while we rest and repair your digestive system.

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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/

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