What is the Low FODMAP diet?
What are FODMAPS?
FODMAPs refers to a group of carbohydrates (types of sugars) found naturally in many of the foods we eat.
Here’s a quick look at the different types:
· Fermentable Oligosaccharides: Examples include garlic, onions, wheat, rye, chickpeas, lentils, and beans
· Disaccharides: Foods containing lactose, such as milk, ice cream, cottage cheese, and yoghurt
· Monosaccharides: Foods containing fructose, like apples, pears, mango, asparagus, artichoke, and honey
· Polyols: Found in nectarines, peaches, mushrooms, cauliflower, and “diet” products containing artificial sweeteners like sorbitol and mannitol
How do FODMAPS affect IBS?
When we eat, food travels from our stomach to the small intestine, where the nutrients from our digested food is absorbed into the bloodstream. These nutrients are then carried to cells throughout the body to provide energy. Any food particles that aren’t absorbed in the small intestine move to the large intestine (colon) and eventually become waste (poop!)
So, what happens when we consume high-FODMAP foods?
These carbohydrates are not well absorbed in the small intestine and travel onwards to the large intestine. There, they attract water and are digested (fermented) by trillions of healthy bacteria that live in our gut. During this fermentation process, gas is produced. This is a completely normal occurrence for everyone, whether they have IBS or not.
For people with IBS, this can be problematic. Many individuals with IBS have hypersensitive nerves in their gut, the excess water and gas creates pressure in the abdomen, leading to bloating and pain. Additionally, disruption in the rate food moves trough the digestive tract can result in diarrhoea, constipation or both!
It’s important to remember that IBS triggers and symptoms vary widely among individuals. There is no one size fits all approach to IBS management.
One person might be sensitive to lactose but tolerate fructose without issues, while another may experience symptoms from even half an apple. Similarly, someone might not be able to eat chickpeas at all, whereas another person might manage up to half a can before experiencing bloating and gas.
Due to this highly individualised nature of IBS triggers, consulting a dietitian can be incredibly beneficial. A dietitian can help you identify your specific triggers while ensuring your diet remains healthy, balanced, and full of the foods you enjoy.
The FODMAP Diet
The FODMAP diet, created by scientists at Melbourne’s Monash University, aims to reduce IBS symptoms by reducing the intake of FODMAPs. Research shows that a low FODMAP diet is one of the most effective tools in managing IBS symptoms, with 3 in 4 people experiencing symptom improvement within weeks.
It’s crucial to note that despite the word “diet”, the low FODMAP diet is NOT a weight-loss tool or a long-term eating plan. Instead, it’s a temporary approach designed to identify which foods trigger your symptoms. In fact, many people who stay on a low FODMAP diet for years will likely have worsened symptoms and poor gut health in the future!
The FODMAP diet works in three phases, and our dietitian’s can guide you through each step:
Phase 1 – Elimination
In this phase, we reduce high FODMAP foods in your diet for 4 – 6 weeks. This helps your digestive tract recover and significantly reduces symptoms.
Phase 2 – Reintroduction
We gradually reintroduce FODMAPs, one group at a time. During this time, you will keep a food and symptom diary to track what you eat and how it affects you. Each category is monitored for 3-5 days, followed by a few days of being FODMAP-free before moving to the next group. This step usually takes 2-3 months.
Phase 3 – Personalisation/Liberalisation
Based on your identified triggers, we can help you reintroduce tolerated foods back into the diet and liberalise your diet so you can enjoy a wide variety of foods without symptoms! This isn’t an all-or-nothing approach; it’s about managing your diet to fit your individual needs and tolerances.
Our dietitian Claudia has undergone specific training in the low FODMAP diet and can assist in identifying tolerable foods, provide alternatives, modify your favourite recipes, help with meal planning, and teach you to how to read food labels to spot hidden FODMAPs.
While on the surface, the low FODMAP diet can feel overwhelming and restrictive, working with a dietitian can make the process straightforward and empowering. You’ll be able to take control of your diet and live your best, symptom-free life!
If you think the low FODMAP diet is something you would like to try, book in with our dietitian Claudia today to get started on your journey to IBS relief!
We’ve included some useful resources below:
· High and low FODMAP foods
https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/
· Low FODMAP recipes