The acronym FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are a group of carbohydrates that our bodies cannot completely digest. Eating them can cause symptoms for people with irritable bowel syndrome (IBS).
As FODMAPs move through the small intestine, they attract water. When the carbohydrates reach the large intestine, the gut bacteria that live there ferment them. This creates gas. The intestinal wall stretches and expands because of this extra water and gas.
For most people, this stretching is no big deal. People with IBS, however, have more sensitivity in their guts. As a result, the added pressure can cause pain, flatulence, bloating, distension, diarrhea and/or constipation.
Where are FODMAPs found?
FODMAPs naturally occur in many different foods, ranging from produce to bread to sweets to nuts and legumes. You can’t tell if a food is high in FODMAPs by looking at it. Researchers at Monash University in Australia maintain a database of the FODMAPs content of food; their app is a trusted resource for people who want to try a low FODMAPs plan.
Who should try low FODMAPs?
A low FODMAPs plan is recommended for people with diagnosed IBS. If you have GI issues but don’t have a diagnosis, you should see a doctor to rule out other conditions. Many GI conditions have symptoms in common with IBS.
How does a low FODMAPs plan work?
A low FODMAPs diet doesn’t eliminate these carbohydrates completely. Rather, it is an elimination diet to help identify specific FODMAPs triggers and learn more about the amounts in which they can be tolerated.
Phase 1 of the low FODMAPs diet lasts 2-6 weeks. During this time, you’ll only eat foods that are low in FODMAPs per serving. You’ll substitute high FODMAPs foods (like an apple) with low FODMAPs alternatives (like an orange).
Phase 2 is known as reintroduction. During this time, you’ll slowly add in different foods from different FODMAPs categories to learn more about what your individual triggers are. This can take around 6-8 weeks.
Phase 3 is the final stage. This is when you eat a more liberal diet, including the FODMAPs foods that you did well with. You can continue to avoid or limit the foods that trigger symptoms for you. Triggers can change over time, so you may want to trial foods that you tolerated less after a few months.
How can I get started on a low FODMAPs plan?
If you’re a candidate for a low FODMAPs diet, it’s best to work with a FODMAPs-trained registered dietitian (RD). Following a low FODMAPs plan can feel overwhelming at times. Having an experienced guide can help you successfully uncover your triggers and make sure your diet stays balanced in the process.