Have you heard about the FODMAP diet? Maybe from a friend or over the internet. When people talk of this diet, they mean a diet low in FODMAP–specific sugars that may result in intestinal distress.
The low FODMAP diet is designed to help people dealing with a small intestinal bacterial overgrowth (SIBO) and/or irritable bowel syndrome (IBS). It does so by helping them identify and avoid the problematic foods that reduce symptoms.
It is a restrictive temporary eating plan. Patients are advised to consult their doctors before switching to a low FODMap diet as it eliminates so many foods.
But first, what is FODMAP?
It is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. All these are short-chain carbohydrates that the small intestines absorb poorly. Most people experience digestive distress after eating them. Some of the symptoms associated with them include:
- Diarrhea
- Constipation
- Cramping
- Gas and flatulence
- Stomach bloating
How Does the Low FODMAP Diet Work?
It is a three-step elimination diet that works as follows:
- Identify high FODMAP foods and stop eating them
- Slowly introduce them to see which ones are problematic
- Once you identify the problematic foods, avoid or limit their usage while enjoying everything else.
But the question is, how long should you take before reintroducing the high FODMAP foods? Well, follow the elimination portion of this diet for two to six weeks.
Six weeks is enough to reduce your IBS symptoms. If you’re dealing with SIBO, the time will help decrease the abnormally high levels of intestinal bacteria. After this, you can add a high FODMAP food into your diet, to see whether it results in any symptoms or not.
If any food causes symptoms, avoid it in the long term.
What Foods Should One Eat in the FODMAP Diet?
The foods that trigger IBS and SIBO symptoms vary from one person to the other. To ease these symptoms, it is essential to avoid high FODMAP foods that irritate the gut, including
- What based products like bread, cereal, and crackers
- Lentils and beans
- Dairy products like milk, ice cream, and yogurt.
- Some vegetables like asparagus, garlic, onions, and artichokes
- Some fruits like apples, peaches, pears, and cherries
Rather, base your meals around a low FODMAP diet like:
- Almond milk
- Eggs and meat
- Certain cheese like cheddar, feta, camembert, and brie
- Grains like oats, quinoa, and rice
- Vegetables like potatoes, cucumbers, tomatoes, zucchini, and eggplant
- Fruits like oranges, grapes, blueberries, pineapples, and strawberries
You can also consult your doctor or nutritionist for a full list of the foods to eat and the ones to avoid.
Who Should Eat a Low FODMAP Diet?
It is a therapy for people dealing with IBS and SIBO. According to studies, reduces symptoms in 86percent of these people.
And yes, the diet can be challenging during the restrictive phase. Therefore, it is important to engage your doctor or dietician before making the switch. The doctor will ensure you’re following the diet correctly while also ensuring you are maintaining proper and healthy nutrition.