The Low FODMAP Diet

The Low FODMAP Diet Explained

If you have some type of gastrointestinal disorder, especially irritable bowel syndrome (IBS), you may have heard of the low FODMAP diet. I know it sounds strange. That’s exactly what I thought the first time I heard it. What in the world is that, and is it a legitimate diet or some type of fad?

Give me a few minutes, and I’ll do my best to explain the diet to you.

First, you’re probably asking, “Why that name?” There is a good reason for the wacky name. FODMAP is an acronym for…

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

And

Polyols

You can see why using FODMAPs is so much easier than saying each of those terms.

What are FODMAPs?

FODMAPs are short-chain carbohydrates found in some foods. Some of the carbs can be very slowly absorbed by our intestines and may travel a bit before they are absorbed. Their presence in the gut causes extra water to flow into the small intestine.

However, some of these small carbs are not able to be absorbed at all, because we all lack a certain enzyme that breaks them down. The unabsorbed carbs will travel to the large intestine, or colon, where our gut bacteria will feed on them. This produces gas.

The excess water in the small intestine and the gas in the large intestine cause our gut to swell up a bit. Most people don’t even notice when that happens, because it’s such a small effect usually.

But in people who have IBS, there is a different effect. These people (adults or kids) feel it much more intensely. The feeling can range from uncomfortable bloating to severe pain. There may be visible distention in their belly too. Some people experience diarrhea with their IBS, others have constipation, and many fluctuate between these over time.

Researchers and clinicians at Monash University in Australia have developed a diet that temporarily eliminates foods that are high in these small-chain carbohydrates to see if it improves the symptoms of each patient.

If it does work, then individual FODMAP foods are added back one at a time in small amounts to see what might be tolerated. The amount of each food tested increases over three days in order to know how much is okay, or not okay, for that individual. At the end of the trials, each person has a good idea of which foods will cause problems for them, making it easier to avoid painful flare-ups of symptoms.

Everyone has different trigger foods, and this is the best way to find out what they are.

The low FODMAP diet has been shown to work in about 75% of people with IBS.1 So if you, or someone you know, has IBS, the low FODMAP diet is highly recommended.

For more information, you can check out Monash University’s FODMAP website. There is also a dietitian directory so you can search for a FODMAP-trained online dietitian (or even one in your area) to help you navigate all 3 phases of the diet. It can be tricky, so help is going to improve your odds of success. This is especially true if you have other food restrictions due to allergies or another illness.

Best of luck if you decide to try this diet!