The Low FODMAP Diet, explained

The Low FODMAP Diet, explained

 

The problem:

Imagine waking up every morning with a stomach that feels like it's hosting a storm. Bloating, gas, cramps and unpredictable bathroom trips are unwelcome companions that follow you throughout the day.

If you’re one of the millions of people suffering from Irritable Bowel Syndrome (IBS) and other digestive disorders, you know this reality all too well.

Say hello to the Low FODMAP Diet, an interesting approach that promises to calm the chaos in your gut.

 

What is the low FODMAP Diet?

The Low FODMAP Diet focuses on cutting out certain carbohydrates known as FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

These carbs are generally hard for the small intestine to absorb, leading to fermentation by gut bacteria and causing digestive issues.

The rationale is that by eating fewer high-FODMAP foods, people can reduce symptoms like bloating, gas and stomach pain.

 

The good news

Developed by researchers at Monash University in Australia, the Low FODMAP Diet is one of the few diets backed by solid scientific evidence for managing IBS symptoms. Studies show that up to 75% of people with IBS find significant relief by following this diet.

The diet is highly personalised, meaning each person identifies and avoids their specific trigger foods. This is a key reason why the diet generally works - it’s all about your body and its tolerance levels for specific foods.

 

How to get started

Elimination phase (4-6 weeks): Remove all high-FODMAP foods from your diet. This includes certain fruits like apples and cherries, vegetables such as onions and garlic, dairy products, legumes and some sweeteners.

Reintroduction phase: Slowly reintroduce high-FODMAP foods one at a time to identify which ones trigger your symptoms. This helps you understand your specific tolerance levels and lets you tailor the diet to your needs.

Maintenance phase: Now you must create a long-term eating plan that avoids high-FODMAP foods that cause symptoms, while aiming for enough nutrients in the foods you can eat.

 

Tips

  • Preparation is key to successfully following the Low FODMAP Diet. Plan your meals and snacks ahead of time to avoid eating high-FODMAP foods.
  • FODMAPs can hide in many packaged and processed foods. Be diligent about reading ingredient labels to avoid hidden sources of FODMAPs.
  • It may be a bit expensive, but a registered dietitian specialising in the Low FODMAP Diet can provide personalised guidance and support.

 

Common low FODMAP foods:

  • Chicken, beef, fish, eggs and tofu.
  • Rice, quinoa, oats and gluten-free bread.
  • Bananas, blueberries, strawberries and oranges.
  • Carrots, spinach, zucchini and bell peppers.
  • Lactose-free milk, almond milk, and hard cheeses like cheddar and Parmesan.

 

Good to know

If you’re at your wits end with IBS and other digestive issues, the Low FODMAP Diet may be your light at the end of the tunnel. It’s all about strategically eliminating and reintroducing certain foods to reduce those challenging symptoms.

The elimination phase can feel restrictive, especially when eating out or socialising. Try to be as prepared as possible to help manage these tricky situations. For example, look up the menu before going to a restaurant or call first and check if you’re worried about certain ingredients. Also, some low FODMAP foods and specialty products may be more expensive or harder to find. Planning and budgeting can help manage these challenges.

 

Remember to always get your doctor’s advice before starting any diet.


Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.