What are FODMAPs?
It is estimated that one in seven people worldwide are impacted by the symptoms of Irritable Bowel Syndrome (IBS). Often, one of the first recommendations for symptom management is dietary modification, and the reduction of fermentable carbohydrates, or FODMAPs, is one approach to manage IBS symptoms.
What are FODMAPs?
FODMAP is an acronym for fermentable oligo-, di-, and monosaccharides and polyols. FODMAPs are found in many commonly consumed foods such as wheat, milk, apples, onion, garlic, honey, beans, and cashews, to name a few. For a complete look at foods that contain FODMAPs, I recommend my clients download the Monash University FODMAP Diet app. It has a detailed food guide as well as recommended serving sizes for FODMAP-containing foods.
How do FODMAPs cause digestive discomfort?
These short-chain carbohydrates are poorly absorbed, pull water into the intestines, and rapidly ferment during the digestive process. This leads to abdominal pain and bloating, which can be exasperated by the visceral hypersensitivity experienced by those with IBS.
What is the Low FODMAP Diet?
The Low FODMAP Diet is a phased approach to identifying dietary triggers for IBS symptoms. The three phases include: elimination, reintroduction and individualization.
The elimination phase lasts two to four weeks. During that time, foods that are high in FODMAPs are excluded from the diet. This facilitates a "rest and reset" for the digestive tract. IBS symptoms should be limited during this time, which would indicate that reducing these foods reduces IBS symptoms. Often times, people think that the elimination phase IS the Low FODMAP Diet, or that people with IBS will eliminate these foods from their diet forever. This isn’t true. It is merely the first phase of the process.
If you don’t notice a reduction in your symptoms from eliminating FODMAPs, this might not be the approach for you. That’s okay! It isn’t the only option for treating IBS symptoms through diet nor does it mean it won’t work for you at another time.
After the elimination phase, a systematic reintroduction of FODMAP-containing foods is recommended to assess your tolerance to each type of carbohydrate. Going through this process will help you add variety to your diet while keeping IBS symptoms low.
Finally, the individualization phase allows for personalized development of a well-balanced diet. The goal is a low FODMAP diet, not a no FODMAP diet, and should include all the foods that an individual tolerates only avoiding those that cause uncomfortable symptoms.
It is important to note that studies have demonstrated an improvement in IBS symptoms from FODMAP restriction. This isn’t a fad diet. It is medical nutrition therapy, or an evidence-based approach to treating a chronic condition through an individually-tailored nutrition plan.
Additionally, generally speaking, FODMAPs cause no harm to most people. This is why whether you are sensitive to them or not, there is no reason to unnecessarily restrict FODMAP-containing foods in your diet. The only foods that should be avoided are those that cause digestive upset.
Think that FODMAPs may be affecting you?
Please don’t self-diagnose IBS. This is important. IBS symptoms can mirror other very serious illnesses. Please talk to your primary care provider or a gastroenterologist about your symptoms before making any changes to your diet as this can impact the diagnosis of other conditions.
Working with a GI-focused dietitian is highly recommended when going through the Low FODMAP Diet process. A dietitian can help you understand the diet and work with you on ways to make it fit your lifestyle and dietary preferences. You can find dietitians with experience in the Low FODMAP Diet here.
If a dietitian isn’t accessible to you, utilize resources developed by dietitians. I highly recommend:
Fun Without FODMAPs for drool-worthy low FODMAP recipes
Email me at KristinHoutsRD@gmail.com with questions about the low FODMAP diet, and read more about my experience with the Low FODMAP Diet here: