Fodmap healthy diet food
Healthy diet food. Various low fodmap ingredients selection – meat, vegetables, berry, fruit, grains, Trendy healthy lifestyle concept. On white marble background copy space top view

FODMAP is a dietary approach. The low-FODMAP diet is a short-term elimination diet that involves limiting the consumption of high-FODMAP foods to help reduce digestive symptoms and improve gut health in individuals with irritable bowel syndrome (IBS). The low-FODMAP diet aims to identify which types of carbohydrates trigger symptoms and to reintroduce high-FODMAP foods while monitoring for signs gradually.

This helps to determine which FODMAPs and how much of them can be tolerated without causing symptoms. The FODMAP diet includes avoiding foods high in fermentable oligo-, di-, mono-, and polyols. These carbohydrate types are poorly absorbed in the small intestine and can cause digestive symptoms in people with IBS (IBS).

Some examples of high-FODMAP foods to avoid on the low-FODMAP diet include:

  • Fruits: apples, peaches, pears, mango, watermelon
  • Vegetables: garlic, onions, leeks, mushrooms, artichokes
  • Dairy: milk, yogurt, ice cream, soft cheese
  • Grains: wheat, barley, rye
  • Sweeteners: high fructose corn syrup, honey

The FODMAP approach is primarily used to treat irritable bowel syndrome (IBS) symptoms in people diagnosed with the condition. The low-FODMAP diet restricts the consumption of high-FODMAP foods to reduce digestive symptoms such as bloating, pain, diarrhea, or constipation. This method can also treat other gut-related conditions like inflammatory bowel disease (IBD) and small intestinal bacterial overgrowth (SIBO).

The goal of the diet is not to avoid FODMAPs permanently but rather to identify which types of carbohydrates trigger symptoms and to gradually reintroduce high-FODMAP foods while monitoring for signs. This helps to determine which FODMAPs and how much of them can be tolerated without causing symptoms.

Starting the low-FODMAP diet can be done with the guidance of a healthcare professional, such as a registered dietitian or a gastroenterologist. Here are the steps to get started:

  1. Get diagnosed: To determine if the low-FODMAP diet is right for you, it’s important to get a proper diagnosis from a healthcare professional. This may involve undergoing diagnostic tests to rule out other potential causes of digestive symptoms.
  2. Educate yourself: Read up on the low-FODMAP diet and learn which foods are high in FODMAPs and should be limited.
  3. Plan your meals: Make a meal plan that includes low-FODMAP options. Many resources, such as recipe books and websites, can help you plan meals.
  4. Eliminate high-FODMAP foods: Begin by eliminating high-FODMAP foods from your diet for 2-6 weeks. It’s important to stick to this phase to see results.
  5. Reintroduce high-FODMAP foods: After 2-6 weeks, gradually reintroduce high-FODMAP foods one at a time while monitoring your symptoms.
  6. Work with a dietitian: A registered dietitian can help you navigate the low-FODMAP diet and ensure you get adequate nutrients.

The low-FODMAP diet can produce results in as little as a few days to a few weeks. However, depending on the individual, the time frame for improvement may vary. Some people may notice an improvement in their symptoms within a few days, while others may take several weeks.

The low-FODMAP diet’s success in reducing digestive symptoms depends on several factors, including the severity of symptoms, the underlying cause, and individual tolerance to different FODMAPs. Collaborating with a healthcare professional, such as a registered dietitian, is critical to track progress and ensure adequate nutrition is consumed.