What is it?
The FODMAP diet stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols”, which are types of carbohydrates found in a variety of foods. The FODMAP diet is a dietary approach that aims to reduce symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders.
The diet is based on the idea that certain types of carbohydrates called FODMAPs are poorly absorbed in the small intestine, leading to an accumulation in the gut and the fermentation by gut bacteria, resulting in symptoms such as bloating, gas, abdominal pain, and diarrhea.
The FODMAP diet involves a two-step process:
- Restriction phase: During this phase, high FODMAP foods are eliminated from the diet for a period of several weeks. This includes foods such as wheat, rye, barley, onions, garlic, legumes, high-lactose dairy products, and certain fruits and sweeteners.
- Reintroduction phase: After the restriction phase, foods are gradually reintroduced back into the diet to see how they affect symptoms. This allows individuals to identify which FODMAPs they can tolerate and which ones they should avoid.
It’s important to note that the FODMAP diet is not a weight loss diet, but rather a dietary approach to manage symptoms of IBS and other functional gastrointestinal disorders.
History
The FODMAP diet was developed by a team of researchers at Monash University in Melbourne, Australia, led by Dr. Peter Gibson and Dr. Sue Shepherd. The concept behind the diet is that some people experience symptoms of irritable bowel syndrome (IBS) after consuming high amounts of these types of carbohydrates.
The first studies on the FODMAP diet were conducted in the early 2000s, and the diet gained widespread popularity in the 2010s as more research was published and more people with IBS reported success with the diet. Today, the FODMAP diet is considered a promising approach for managing symptoms of IBS and is often recommended by healthcare providers.
Currently, researchers continue to study the FODMAP diet and its impact on various digestive conditions. Some ongoing areas of investigation include:
- Refining the list of foods that are high in FODMAPs to better match each individual’s specific needs
- Examining the effectiveness of the diet for other digestive conditions beyond IBS, such as inflammatory bowel disease (IBD) and functional dyspepsia
- Exploring the role of the gut microbiome in responding to the FODMAP diet and its potential impact on overall health
Overall, the FODMAP diet continues to evolve as more research is conducted and new insights are gained into the underlying mechanisms behind IBS and other digestive conditions.
Who should try it?
The FODMAP diet is primarily used to help manage symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. Some of the conditions that a FODMAP diet may be potentially helpful for include:
- Irritable bowel syndrome (IBS): IBS is a common condition characterized by symptoms such as abdominal pain, bloating, gas, and diarrhea or constipation. The FODMAP diet can help to reduce these symptoms by limiting the intake of poorly absorbed carbohydrates.
- Inflammatory bowel disease (IBD): IBD is a group of inflammatory conditions that affect the gut, including Crohn’s disease and ulcerative colitis. Some research has suggested that the FODMAP diet may be beneficial for people with IBD by reducing symptoms such as abdominal pain and diarrhea.
- Functional bloating: The FODMAP diet may be helpful for people who experience bloating as a symptom of their gastrointestinal disorder.
- Functional diarrhea: The FODMAP diet may be helpful for people who experience diarrhea as a symptom of their gastrointestinal disorder.
- Functional constipation: The FODMAP diet may be helpful for people who experience constipation as a symptom of their gastrointestinal disorder.
Foods to avoid
The FODMAP foods to avoid are the following types of carbohydrates:
- Fructose: This is a simple sugar found in fruits, honey, and high fructose corn syrup. Examples of high fructose foods include apples, mangoes, pears, honey, agave nectar.
- Lactose: This is a sugar found in milk and dairy products. Examples of high lactose foods include milk, ice cream, yogurt, soft cheeses.
- Fructans: This is a type of carbohydrate found in wheat, garlic, and onions. Examples of high fructan foods include wheat-based products, garlic, onions, leeks, artichokes.
- Galactans: This is a type of carbohydrate found in legumes such as beans, lentils, and chickpeas. Examples of high galactan foods include beans, lentils, chickpeas, kidney beans, and soybeans.
- Polyols: This is a type of sugar alcohol found in some fruits, vegetables, and artificial sweeteners. Examples of high polyol foods include stone fruits like apricots, plums, peaches, mushrooms, and sugar-free gums and mints.
It’s important to note that FODMAPs are not harmful and are present in a wide variety of foods.
Specific food groups
| Food group | High FODMAP (avoid) | Low FODMAP (allowed) |
| Fruits | apples, mangoes, pears, and watermelon | bananas, blueberries, strawberries, kiwi and oranges |
| Vegetables | garlic, onions, leeks, mushrooms, asparagus, and artichokes | lettuce, spinach, carrots, bell peppers, cucumber, and zucchini |
| Dairy | milk, ice cream, yogurt, and soft cheeses | hard cheeses, butter, and lactose-free milk |
| Grains | wheat, barley, and rye | gluten-free grains such as rice, quinoa, and corn |
| Legumes | beans, lentils, and chickpeas | well-cooked and drained canned lentils, split peas, and soybeans |
| Sweeteners | xylitol, mannitol, and isomalt | glucose, honey, and maple syrup |
Example 7 day diet plan
Day 1:
- Breakfast: Scrambled eggs with spinach and feta cheese, gluten-free toast
- Lunch: Grilled chicken breast with roasted sweet potato and steamed broccoli
- Dinner: Beef stir-fry with mixed vegetables and rice noodles
Day 2:
- Breakfast: Greek yogurt with mixed berries and gluten-free granola
- Lunch: Turkey and avocado lettuce wraps with quinoa salad
- Dinner: Baked salmon with quinoa and roasted vegetables
Day 3:
- Breakfast: Smoothie bowl made with almond milk, frozen berries, and avocado
- Lunch: Lentil and vegetable soup with a gluten-free roll
- Dinner: Grilled chicken skewers with cauliflower rice and green beans
Day 4:
- Breakfast: Scrambled eggs with diced tomatoes and chives, gluten-free toast
- Lunch: Tuna salad with mixed greens and gluten-free crackers
- Dinner: Pork chops with roasted sweet potato and steamed asparagus
Day 5:
- Breakfast: Greek yogurt with mixed berries and gluten-free granola
- Lunch: Grilled chicken Caesar salad with romaine lettuce and gluten-free croutons
- Dinner: Beef and vegetable curry with rice
Day 6:
- Breakfast: Smoothie bowl made with almond milk, frozen berries, and avocado
- Lunch: Turkey and cheese sandwich with gluten-free bread and mixed greens
- Dinner: Baked salmon with quinoa and roasted vegetables
Day 7:
- Breakfast: Scrambled eggs with diced tomatoes and chives, gluten-free toast
- Lunch: Grilled chicken breast with roasted sweet potato and steamed broccoli
- Dinner: Vegetable lasagna with gluten-free noodles and a mixed green salad
See also
- Heavy metals: an overview
The most common heavy metals that negatively impact human health are lead, mercury, cadmium, arsenic, and chromium. - IgG Food Sensitivity Testing
IgG food sensitivity testing lacks good scientific evidence to support its accuracy and clinical utility, often leading to false positives. - The Glycemic Index Diet: an overview
The Glycemic Index diet focuses on foods that are lower in glycemic index and load, which can help with diabetes and weight loss. - Low FODMAP Diet: an overview
The low FODMAP diet aims to reduce certain types of carbs that can cause bloating and gas. It can sometimes help reduce symptoms of IBS. - Paleo diet: an overview
The paleo diet replicates our ancestors diet with wild game, fish, fruits, vegetables, and nuts, while avoiding dairy, grains, and legumes.