What is the low FODMAP diet?

The low FODMAP diet is a specialized eating plan designed to help people who experience digestive issues, especially those with irritable bowel syndrome (IBS) or similar gut sensitivities.

What is the Low FODMAP Diet?

The low FODMAP diet targets a group of fermentable carbohydrates known as FODMAPs—short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of sugars found in many everyday foods. For some people, especially those with IBS, these carbohydrates aren’t properly absorbed in the small intestine. Instead, they travel to the large intestine where bacteria ferment them, producing gas and drawing water into the bowel, which can lead to uncomfortable symptoms like:

• Bloating
• Gas
• Stomach pain
• Diarrhea
• Constipation

How Does the Low FODMAP Diet Work?

The diet is structured in three phases to ensure both symptom relief and nutritional balance:

1. Elimination Phase
       You avoid all high-FODMAP foods for about 4 to 6 weeks. This helps reduce      symptoms by giving your gut a break from the fermentable sugars.
2. Reintroduction Phase
       After symptoms improve, you gradually reintroduce specific FODMAP groups      one at a time. This process helps identify which types of FODMAPs your      body can tolerate and which trigger symptoms.
3. Personalization Phase
       Once you know your triggers, you can customize your diet to avoid only      those problematic foods, allowing a more varied and balanced diet      long-term.

What are some common High-FODMAP Foods to Watch Out For?

Some typical culprits include:

• Fruits: Apples, pears, watermelon, cherries
• Vegetables: Onions, garlic, cauliflower,      asparagus
• Dairy: Milk, soft cheeses, yogurt (due to      lactose)
• Grains: Wheat, rye, barley
• Legumes: Lentils, chickpeas, kidney beans
• Sweeteners: Sorbitol, mannitol, xylitol

The low FODMAP diet isn’t a quick fix but a powerful tool to help you understand your gut better and reduce uncomfortable digestive symptoms. Because it can be restrictive at first, it’s often best followed under the guidance of an Accredited Practising Dietitian who can help ensure you’re meeting your nutritional needs while identifying your specific triggers.

Interestingly, research shows that around 70% of people with IBS have improved gut symptoms on a low FODMAP diet. However, this still leaves many people with IBS that may need to consider other dietary triggers and IBS therapies.