
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.
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.
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
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.
Registered Dietitian picks for go-to resources include:
– Melissa Kirchner, MS, RDN
© Allied Digestive Health. All Rights Reserved.