If you have ever experienced digestive issues such as bloating, gas, abdominal pain, and/or change in bowel habits, a quick internet search might leave you wondering if you should follow a low FODMAP diet. But what is a FODMAP, and is this elimination type of diet right for you? Before starting an elimination diet, it is always advised to see your gastrointestinal physician for a medical diagnosis and a registered dietitian to ensure you are following a balanced diet and meeting your nutritional needs.
Overview
The FODMAP diet was developed by Monash University researchers in Australia. It is used as a tool to ease symptoms of Irritable Bowel Syndrome (IBS). The FODMAP diet reduces intake of foods that have been shown to irritate the gut and trigger IBS symptoms such as bloating, gas, abdominal pain, and change in bowel habits (constipation and/or diarrhea). The low FODMAP diet reduces stimulation of the gut by minimizing the amount of gas produced by fermentable carbohydrates. It is important to note that FODMAP’s are NOT “bad” or “unhealthy”. However, depending on the type, quantity consumed, and an individual’s tolerance, FODMAP’s can trigger gastrointestinal symptoms and decrease quality of life from these symptoms for people diagnosed with IBS.
What are FODMAP’s? FODMAP stands for:
Fermentable– the process through which gut bacteria ferment undigested carbohydrates to produce gas
Oligosaccharides– Chains of fermentable sugars of two main groups: Fructans (found in foods such as wheat, rye, onion, garlic) and galacto oiligosaccharies (GOS) (found in foods such as beans, pulses, legumes, cashews and pistachios)
Disaccharides– Lactose found in dairy products such as milk, soft cheeses, and yogurt
Monosaccharides– Fructose, when present in excess of glucose, in foods such as honey, apples, high fructose corn syrup, agave
Polyols– Sorbitol and Mannitol found in some fruits/vegetables such as blackberries, avocados, apples, cauliflower, and mushrooms, as well as added to foods as artificial sweeteners/sugar alcohols
How Does the Diet Work?
The Low FODMAP Diet is broken down into a 3 phase approach and should be guided by a trained registered dietitian. The purpose of the diet is to identify foods that trigger symptoms and assess for sensitivity to FODMAP’s in an effort to reduce symptoms.
- Low FODMAP or Elimination Phase: High FODMAP foods are reduced with goal of relieving symptoms. This phase is to be followed for 2-6 weeks. It is NOT recommended to follow the elimination phase of the diet long term, as many high FODMAP foods are healthy for our body.
- Reintroduction or Challenge Phase: Systematically, high FODMAP foods are brought back into the diet over 6-8 week period and detailed symptoms are recorded.
- Individualization or Personalization Phase: Once portion sizes of food triggers are identified, well tolerated FODMAP’s are included in the diet and poorly tolerated FODMAP’s are restricted. Serving size of tolerated foods is stressed during the personalization phase. The goal is to establish the least restrictive diet that provides the greatest symptom relief.
Food Swaps from High FODMAP to Low FODMAP
High FODMAP Foods
- Apple or Pear
- Watermelon
- Cauliflower
- Asparagus
- Milk
- Cottage cheese
- Wheat/rye bread
- Wheat/bean pasta
- Cashews or pistachios
- Black beans
- Garlic
- Red onion
Low FODMAP Foods
- Banana
- Cantaloupe
- 3/4 cup broccoli florets
- Green beans
- Lactose free milk
- Lactose free cottage cheese
- Gluten free bread
- Quinoa or rice pasta
- Walnuts or pecans
- 1/4 cup canned chickpeas
- Garlic-infused olive oil
- Green part of green onion
What Resources are Available for Meal Planning/Appropriate Meal Products?
Registered Dietitian picks for go-to resources include:
- Monash University App for smart phone: It’s $7.99 to download and provides the most up-to-date information on foods. Monash University has lab tested each food to know what’s in every product. The app also includes dietary guidance, tips, recipes, lists of certified low FODMAP products, plus essential information on FODMAP levels in foods. https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
- FODMAP Everyday- recipe/information resource: https://www.fodmapeveryday.com/ ·
- Fun without FODMAP’s- recipes created by registered dietitian: https://funwithoutfodmaps.com
- Kate Scarlatta- expert IBS registered dietitian: https://www.katescarlata.com/
- University of Michigan FODMAP educational resource: https://myginutrition.com/fodmaps.html
- Fody – food products and recipes: https://www.fodyfoods.com/pages/resources
- Rachel Pauls- low FODMAP food products and information pages: https://www.rachelpaulsfood.com/low-fodmap-products/
- Low FODMAP Meal Service Delivery Options:
- Modify Health: https://modifyhealth.com/collections/low-fodmap-diet-meal-delivery
- Epicured: https://epicured.com/Menu
– Melissa Kirchner, MS, RDN
