The Low FODMAP diet is an eating plan developed to help individuals with IBS find symptom relief.
Irritable bowel syndrome (IBS) is defined as any combination of common disturbances of the bowel, as diarrhea or constipation, occurring with abdominal pain, sometimes accompanied by psychological stress. 1
IBS is characterized by chronic, relapsing symptoms including lower abdominal pain and discomfort, bloating, wind, distension and altered bowel habit but with no abnormal pathology.
Research on FODMAPs and the FODMAP diet goes way back to 1999 when Sue Shepherd created a highly successful form of fructose malabsorption diet. She went on to join the research team at Monash University which ultimately developed the Low FODMAP diet.
15% of the worlds population suffers from IBS symptoms. 2 That’s 1 in 7 people.
FODMAP stands for:
Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols
FODMAPs are classes of simple, short-chain carbohydrates that are aren’t absorbed properly in the gut and can trigger symptoms in people with IBS.
These short-chain carbohydrates are found naturally in many foods and food additives.
70% of IBS sufferers feel better on the Low FODMAP diet. 3
Foods High in FODMAPs (Avoid)
Vegetables: Garlic, Onion, mushrooms, green peas
Fruits: Apples, pears, watermelon, cherries, dried fruit
Dairy: Cow’s milk, yogurt, soy milk, custard
Protein Sources: Most legumes, some processed meat
Breads & Cereals: Wheat, rye and barley based breads, breakfast cereals
Sugars & Sweeteners: Honey, high fructose corn syrup
Nuts & Seeds: Cashews, pistachios
Foods Low in FODMAPs (Seek out)
Vegetables: Zucchini, carrot, tomato, eggplant, green beans
Fruits: Strawberries, blueberries, grapes, pineapple
Dairy: Brie, feta cheese, lactose-free milk, almond milk
Protein Sources: Eggs, poultry, seafood, beef, pork
Breads & Cereals: Oats, rice pasta, corn flakes, rice cakes
Sugars: Maple syrup, table sugar
Nuts & Seeds: Walnuts, peanuts, pumpkin seeds
*these lists are not all inclusive, for the most up to date information I would recommend downloading the Monash University App. This app is updated on a regular basis as new foods are tested by the University and convenient to have when shopping in the supermarket.
How to Follow the Low FODMAP Diet:
Step 1: Week 1 – 6
Eat only low FODMAP foods for 2-6 weeks. Some people feel relief within 2 weeks.
Step 2: Week 7 – 20
This is know as the Challenge phase. You will slowly reintroduce foods higher in FODMAPS. (one FODMAP at a time, one food at a time).
Step 3: Week 20+
During this time you will personalize your diet for the long term.
This process will help you learn your body’s preferences. Which foods are well tolerated and which are not.
It is a good idea to go back to the challenge phase over time and see if you can tolerate foods that weren’t tolerated during the first time you tried to reintroduce them.