At a glance
The FODMAP diet restricts certain fermentable carbohydrates that can contribute to digestive discomfort in sensitive individuals. By eliminating and gradually reintroducing these foods, it becomes easier to identify personal triggers and develop eating patterns that support regularity and more comfortable bowel function.
The FODMAP diet is an elimination diet that limits and avoids foods high in fermentable carbohydrates linked to gastrointestinal inflammation and digestive discomfort.
Following a low-FODMAP diet has been found to reduce symptoms associated with digestive disorders, including irritable bowel syndrome.
Explore the benefits of the FODMAP diet and learn how to implement this eating pattern to optimize its effectiveness for better digestive health.
What are FODMAPs?
FODMAPs is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
These short-chain carbohydrates are difficult to digest, causing them to pass relatively intact through the small intestine into the colon, where they absorb water and undergo bacterial fermentation by the gut microbiota.
This fermentation releases various microbial by-products and gases, triggering gastrointestinal symptoms and sensitivities in those with digestive issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
In addition, FODMAPs can aggravate and worsen small intestinal bacterial overgrowth (SIBO), a condition characterized by the overgrowth of harmful microbes in the small intestines.
FODMAPs are a group of fermentable carbohydrates, including:
- Fructose: Found in fruits, honey, high-fructose corn syrup, and table sugar
- Lactose: The sugar found in milk
- Fructans: Found in grains, garlic, and onions
- Galactans: Present in beans and legumes
- Polyols: Found in pitted fruits and sugar alcohols
Watch the video below to learn more about the link between FODMAPS and IBS.
How FODMAPs affect your gut
Many people can tolerate high-FODMAP foods and benefit from their high fiber content, which supports healthy digestion and a diverse microbiome. However, FODMAPs can lead to sensitivities in individuals with poor digestive functions and gastrointestinal disorders.
“IBD and IBS symptoms are often triggered by gluten, sugar, grains, lactose, and excessive fiber intake,” explains Dr. Berg. “Especially FODMAPs are a common culprit of stomach pain, diarrhea, bloating, and gas in those with functional gastrointestinal disorders.”
The fermentation of FODMAPs releases methane and hydrogen gas in the gastrointestinal tract, leading to intestinal distension and associated symptoms, including bloating, gas, and discomfort.
This process can also contribute to gut inflammation, exacerbating symptoms in those with conditions such as IBS, IBD, and SIBO.
A study published in Clinical Gastroenterology and Hepatology found that fructans and galacto-oligosaccharides, such as those found in legumes and dairy products, were the most common FODMAPs associated with worsening abdominal pain and bloating.
In contrast, foods low in FODMAPs are more easily digested in the small intestine, allowing only dietary fiber to reach the colon. This process nourishes beneficial gut bacteria, thereby supporting a balanced gut environment.
Benefits of a low-FODMAP diet
A low-FODMAP diet has been found to benefit those with chronic digestive disorders by reducing gas, bloating, diarrhea, constipation, stomach pain, and other symptoms, greatly improving quality of life.
A study published in Clinical and Experimental Gastroenterology found that “Up to 86% of patients with IBS found improvement in overall gastrointestinal symptoms following a low FODMAP diet.”
This is likely due to the restriction of fermentable carbohydrates, which reduces microbial gas production in the small intestine and colon.
A low-FODMAP eating plan may also improve mental health and well-being by reducing the stress, anxiety, and depression commonly associated with unpredictable gastrointestinal symptoms.
In addition, limiting FODMAPs can help alleviate gut irritation and gastrointestinal inflammation, promoting better digestive health and lowering the risk of long-term complications such as leaky gut, food intolerances, and other chronic gastrointestinal conditions.
The FODMAP diet
The FODMAP diet is a short-term eating plan, typically followed for two to six weeks, that involves an initial elimination phase, followed by a reintroduction phase and gradual diet modification to identify and manage trigger foods.
Here are the foods to avoid and include during a low-FODMAP elimination diet.
What foods to avoid
Foods high in FODMAPs are tolerated by most people and generally recognized as healthy. However, they often lead to digestive discomfort in those with inflammatory gut conditions.
High-FODMAP foods to avoid include:
- Broccoli
- Cauliflower
- Asparagus
- Brussels sprouts
- Cabbage
- Peas
- Mushrooms
- Onions
- Shallots
- Garlic
- Artichokes
- Okra
- Beetroot
- Fennel
- Leeks
- Fruits
- Dairy products
- Legumes
- Grains
- Starches
- Sugar
- Cashews
- Pistachios
It’s important to note that this isn’t a comprehensive list. For more in-depth guidance, it’s recommended to consult with your healthcare provider regarding low-FODMAP dietary guidelines.
What food to have
Though the low-FODMAP diet restricts certain foods, several delicious and nutritious options exist to help you vary your meals while minimizing digestive symptoms.
Here are low-FODMAP foods to include:
- Bean sprouts
- Green beans
- Bok choy
- Bell pepper
- Carrot
- Herbs
- Cucumber
- Lettuce
- Tomato
- Zucchini
- Eggplant
- Radish
- Squash
- Meats
- Fish
- Seafood
- Feta cheese
- Hard cheeses
- Lactose-free dairy
- Almond milk
- Eggs
- Dark chocolate
- Macadamia nuts
- Pumpkin seeds
- Walnuts
When following the low-FODMAP diet, portion size is key. While certain foods may be well-tolerated in small amounts, they can become high-FODMAP sources when consumed in large quantities.
How to get started
A low-FODMAP diet is highly beneficial for individuals with chronic inflammatory bowel conditions and those experiencing unexplained or persistent digestive issues, as it helps identify and eliminate trigger foods that may be contributing to gastrointestinal discomfort.
Here’s how to approach a FODMAP diet.
1. Elimination phase
The elimination phase focuses on removing all high-FODMAP foods for between 2 and 6 weeks.
During this period, individuals monitor their symptoms for improvements, which may be noticeable right away or develop gradually over time.
2. Reintroduction phase
At the end of the elimination phase, FODMAPs are gradually reintroduced, one food at a time, to pinpoint which foods are well-tolerated and which trigger symptoms. This process can vary significantly from person to person.
It’s recommended to reintroduce each food for about three days before adding another, allowing time to observe its effects on symptoms.
3. Diet modification
Finally, during the reintroduction phase, you’ll adjust your diet based on the results of the FODMAP reintroduction process. This involves eliminating foods that trigger symptoms while incorporating a wider variety of FODMAPs that don’t cause any issues.
Those considering starting the FODMAP diet should consult a healthcare provider or licensed dietician to reduce the risk of nutritional deficiencies by ensuring a nutritionally balanced diet and helping identify food triggers.
If you’ve followed the low-FODMAP diet for weeks or months without relief, a carefully planned carnivore diet may offer additional benefits.
By eliminating common dietary irritants and plant-based foods, the carnivore diet can help reduce inflammation and promote gut healing.
However, it’s essential to note that following a carnivore diet long-term may increase the risk of nutrient deficiencies and can be challenging to sustain.
Key takeaways
- FODMAPS are fermentable carbohydrates that are difficult to digest and may contribute to gas, bloating, abdominal pain, and irregular bowel habits in sensitive individuals.
- A low-FODMAP diet helps identify trigger foods by eliminating high-FODMAP ingredients for a short period and then reintroducing them gradually.
- Reducing high-FODMAP foods and focusing on naturally low-FODMAP options can support more predictable digestion and offer significant benefits for individuals with persistent digestive issues or inflammatory bowel disorders.
FAQ
1. What can you eat on a FODMAP diet?
A FODMAP diet involves eliminating high-FODMAP foods, such as broccoli, cauliflower, and asparagus, while consuming low-FODMAP options to identify potential trigger foods contributing to irritable bowel syndrome (IBS) and other digestive disorders.
Low-FODMAP foods include meat and seafood, eggs, hard cheeses, dark chocolate, and vegetables such as cucumber, lettuce, tomato, and zucchini.
2. What is an example of a low FODMAP diet?
A low-FODMAP diet could include a breakfast omelet with spinach, bell peppers, and cheddar cheese, lettuce wraps filled with your preferred protein alongside carrots and zucchini for lunch, and baked salmon paired with a fresh salad and roasted vegetables for dinner.
3. What is the most common FODMAP trigger?
Fructans, commonly found in grains, garlic, and onions, along with galacto-oligosaccharides present in legumes and certain dairy products, are among the most frequent FODMAP triggers that exacerbate digestive symptoms.
4. What are the negatives of a FODMAP diet?
While more research is needed to understand the long-term effects of a low-FODMAP diet, potential concerns include nutritional deficiencies and its highly restrictive nature, which may make it difficult to maintain and could increase the risk of developing disordered eating behaviors.
Moreover, eliminating many prebiotic-rich foods essential for feeding beneficial gut bacteria may lead to an imbalanced microbiome, potentially reducing overall gut health.
5. Is the carnivore diet a low-FODMAP diet?
Yes, the carnivore diet, which involves eating only meat and animal products, is a low-FODMAP diet. However, some carnivore diets recommend dairy, which can exasperate digestive problems.
