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Scientists atMonash University developed the Low FODMAP Diet. They were the first research group to prove the efficacy of low FODMAP diets for IBS symptoms.
The low FODMAP diet helps to control the digestive discomfort linked to functional gastrointestinal disorders, such asirritable bowel syndrome (IBS) andinflammatory bowel disease (IBD).
Although scientifically proven, the low FODMAP diet is acontroversial issue. The International Foundation for Gastrointestinal Disorders stresses that people should not follow this diet withoutexpert guidance.
FODMAPS are short-chain carbohydrates (sugars and fibers) that resist digestion, causing discomfort such as gas.The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
These complicated terms refer to carbohydrates that ferment in the digestive tract and contain different kinds of sugars and sugar alcohols.
These carbohydrates are not always properly digested in the small intestine, ending up in the large intestine where bacteria ferment them, causing symptoms like bloating, gas, and abdominal pain.
Thefive FODMAPS are:
Fructans are carbohydrates composed of chains of fructose molecules. Fructans are indigestible, so they land up in the gut where gut bacteria can act to ferment them, causing unpleasant symptoms in persons with IBS.
Examples of fructans include wheat, garlic, onions, and watermelon.
Fructose is a simple sugar found in many fruits, honey, high-fructose corn syrup, and table sugar.
Galactooligosaccharides or Galactans are a type of carbohydrate consisting of chains of the sugar galactose. Galactans are also indigestible. They are present in legumes including chickpeas, peas, and lentils.
Lactose is one of the sugars found in milk – it is the reason why people with diabetes should limit their dairy intake. Lactose is not only a problem for people with IBS - about65% of adults worldwide can't break down and absorb lactose.
Polyols are sugar alcohols. You can recognize a polyol by its scientific name that can end in "- ol", such as mannitol, sorbitol, xylitol, and maltitol. Of course, not every term ending in"-ol" is a polyol. Foods that contain polyols include blackberries, cauliflower, and mushrooms.
Most of us know xylitol and maltitol as artificial sweeteners. That’s because these are naturally occurring sugars produced on an industrial scale for use in processed foods.
FODMAP intolerance is not a condition that can be diagnosed according to a set of symptoms. You can, however, suspect FODMAP sensitivity if you have symptoms, such as bloating, gas, stomach pain, diarrhea, or constipation when you have eaten high-FODMAP foods.
The established means to identify FODMAP sensitivity is to follow a low FODMAP diet by eliminating high FODMAP foods to see if symptoms improve. High FODMAP foods are then gradually reintroduced to see which ones cause symptoms.
Note: Don't attempt this on your own. Consult a nutritionist, dietitian, or physician to guide you through the process and follow your progress closely. These professionals can also assist you in developing a personalized diet plan for you.
It’s not that simple to know if a food contains FODMAPs because FODMAPs are not listed on food labels. Here are some options open to you to establish if a food is high in FODMAPS.
You can learn about FODMAP foods from trusted websites, books, and apps. The list by Monash University is based on research, so it's a trusted resource.
Monash University has developed an app with a comprehensive database of foods with their FODMAP levels. This is also a trusted resource.
Take some time to study the FODMAP issue to understand what foods are likely to contain FODMAPS. Here is a handy summary. You can expect to find:
Wondering where to start your low-FODMAP diet? Refer to our IBS-Friendly meal plan for a certified low-FODMAP diet.
These additives may appear on food labels. They won't be labeled as FODMAPs, but they contain FODMAPs. Polyols will appear on food labels as sorbitol, mannitol, xylitol, and maltitol.
Inulin or Chicory Root is a fiber high in fructans which is also a type of FODMAP.
The Low FODMAP Diet was developed to alleviate the unpleasant symptoms associated with IBS. The diet restricts the intake of foods high in FODMAPs. These particular carbohydrates are poorly absorbed in the small intestine, causing uncomfortable symptoms like bloating and diarrhea in people with IBS.
The Low FODMAP Diet holds the following benefits.
In addition to Monash University, the subject has been studiedintensely. At least 1,233 institutions from 59 countries have produced 843 research documents published in 227 journals.
The Low FODMAP Diet has a strong scientific foundation and has been found effective in treating digestive symptoms in people with IBS.
In the first stage of the Low FODMAP diet, the individual doesn’t eat any food that’s high in FODMAPS. But in the second stage, suspected foods are gradually reintroduced.
When symptoms improve or worsen at this stage, it's easier for patients to identify the food causing them problems.
Bloating is common in people with IBS. Bloating happens when FODMAPs are not digested, but land in the gut where they are fermented by bacteria in the gut.
A diet low in FODMAPs can reduce bloating.
Diarrhea is another symptom of IBS. Following a low FODMAP diet can help with digestion and absorption, which can significantly reduce diarrhea instances.
Experts point out that people should not see a low FODMAP diet as a permanent solution to diarrhea and urge patients to consult a FODMAP-trained dietitian.
Digestive symptoms like cramping, abdominal pain, bloating, gas, diarrhea, and constipation can make the life of someone living with IBS a misery.Research evidence also links IBS with a poor quality of life.
A low FODMAP diet can alleviate some digestive symptoms, improving a person's quality of life.
IBS is a chronic condition and living with ongoing digestive discomfort can lead to fatigue, depression, and anxiety. Research confirms that IBS is associated with mental health conditions like anxiety and depression, with IBS patientsthree times more likely to suffer from anxiety or depression compared to people without IBS.
Following a low FODMAP diet that improves the physical aspects of IBS could also improve the mental health aspects related to IBS.
According toresearch, these are some high-FODMAP foods to avoid:
Related Link: Certified IBS-Friendly Meal Plan With Low-FODMAPs
In the first place, limiting food sources can limit fiber sources, which is important for gut health in general and the microbiota in particular.
The problem arises because many dietary fibers and FODMAPsshare similar traits, like their ability to ferment and absorb water. Two main types of dietary fibers have these shared traits:
Scientists have used physio-chemical properties to identify suitable dietary fibers for a low FODMAP diet. The four characteristics are: low fermentability, low osmotic activity, insolubility, and viscosity.
Examples of food that has these characteristics include:
The following arelow-FODMAP foods.
Corn, oats, quinoa, rice, tapioca, and rice.
Bananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, strawberries, and tangerines
Alfalfa sprouts, bean sprouts, bamboo shoots, rhubarb bell peppers, bok choy, carrots, cabbage, cucumbers, eggplant, green beans, kale, lettuce, parsnips, pumpkin, potatoes, radishes, rutabaga, seaweed (nori), spinach, squash, tomatoes, turnips, water, chestnuts, and zucchini.
Beef, pork, chicken, fish, eggs, and tofu.
Almonds, macadamia nuts, peanuts, pine nuts, and walnuts.
Polyols are sugar alcohols found naturally in certain fruits and vegetables, including stone fruits like avocados, apricots, cherries, nectarines, peaches, and plums. Sugar alcohols are also manufactured for use as low-calorie sweeteners.
Foods like chewing gum, sugar-free cookies, and candy often contain polyols which will appear on food labels as isomalt, mannitol, sorbitol, or xylitol.
Yes, eggs are a low-FODMAP food. You can eat eggs on a low-FODMAP diet. Eggs are nutritious, containing protein and a host of minerals and vitamins. Since a low-FODMAP diet is already restrictive, eggs are an excellent food to include in the diet.
The FODMAP level of bananas depends on their ripeness. Unripe bananas are low in FODMAPs, making them safe to eat on a low-FODMAP diet. A ripe banana is high in oligo-fructans, but if you only havea third of a ripe banana, your gut will probably be able to tolerate it.
Both onion and garlic are high in FODMAPs. They are fructans, one of the five FODMAP groups. Garlic is another highly nutritious food that gives some people digestive problems because they can't digest fructans.
A low FODMAP diet can relieve unpleasant symptoms associated with digestive conditions like IBS. However, experts are concerned that this diet may beoverly restrictive and that the long-term effects on nutrition and the microbiome have not been established yet.
For this reason, experienced FODMAP-trained dietitians commonly promote implementing a"FODMAP-gentle" diet. This approach involves restricting a select few foods very concentrated in FODMAPs and not excluding all FODMAP foods.
Experts recommend working with a FODMAP-trained dietitian to avoid the risks associated with a low FODMAP diet.
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