Low FODMAP Diet: Foods, Benefits and Side Effects

The FODMAP diet is one of the most widely recommended treatment methods for irritable bowel syndrome (IBS). However, there are many people who don't know what it is or how to implement it. 

In this guide, we take an in-depth look at the FODMAP diet, including its background, how it works, FODMAP foods and the benefits of the diet. We also discuss the potential side effects so you can make an informed decision on whether or not it's right for you.

What are FODMAPs?

FODMAPs are short-chain carbohydrates (also known as “fermentable oligosaccharides, disaccharides, monosaccharides and polyols”) that are poorly absorbed in the small intestine. 

They can cause symptoms of irritable bowel syndrome (IBS), a common digestive disorder that affects up to 45 million people in the United States.

The name FODMAP stands for:

Fermentable: Fermentation occurs when gut bacteria break down undigested carbohydrates, producing gas and causing the bloating and discomfort associated with IBS.

Oligosaccharides: Short chains of sugars found in grains such as wheat, rye, barley and rice; legumes such as lentils and beans; vegetables like onion and garlic; fruit such as stone fruit (e.g., apricot), mangoes and apples; artificial sweeteners like sorbitol or mannitol; sugar alcohols (polyols).

Disaccharides: Two sugars linked together, such as lactose found in milk products or sucrose (table sugar).

Monosaccharides: Single sugars found naturally in foods such as fructose from fruits.

How low FODMAP diet work?

The low FODMAP diet is a short-term diet that focuses on reducing the amount of certain carbohydrates that are poorly absorbed by the small intestine. 

This diet has been shown to offer relief for people with irritable bowel syndrome (IBS), a condition characterized by abdominal pain, bloating and altered bowel habits. 

The FODMAP diet was developed by researchers at Monash University in Melbourne, Australia. Their study showed that restricting high FODMAP foods helped many people with IBS feel better. 

FODMAP diet long-term effects

Here are some side effects of following a low FODMAPs diet for too long:

You could be missing out on important nutrients like fiber and prebiotics (foods that help promote good bacteria). If you're eating more meat and fewer fruits and vegetables, this could also be an issue.

If you're not getting enough carbohydrates in your diet, like those found in grains and starchy root vegetables, your body will burn less fat for energy. You may also feel tired because your body isn't getting enough energy from food to function properly.

You could become constipated due to a lack of fiber in your diet. Fiber helps move things along through our digestive tract and keeps us regular. If you're not eating enough fiber, you may feel bloated and have trouble going to the bathroom regularly.

What can FODMAP diet do to you?

There are many benefits to following a low FODMAP diet including:

• Less bloating and abdominal pain
• Reduced frequency of bowel movements and diarrhoea (as long as you don't eat too much fibre)
• Reduced risk of developing other health conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD). 

Does the FODMAP diet help you lose weight?

The FODMAP diet is not a weight loss program. It's designed to help people with IBS who have digestive issues that can be triggered by certain foods.

However, it is possible to lose weight on the FODMAP diet. Many people find that they lose weight when they cut out high-FODMAP foods from their diets, because they are consuming fewer calories overall.

It's important to remember that the FODMAP diet isn't a weight loss program — it's just a way to manage symptoms of IBS. If you're trying to lose weight, consider cutting back on your portion sizes and increasing your physical activity instead.

Low FODMAP diet plan

Here are 3 phases for how to do the low FODMAP diet according to Canadian Digestive Health Foundation:

1. Do an elimination diet for two weeks

This is where you stop eating certain foods that are high in certain carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). 

These are often found in wheat, rye, barley and corn products such as breads and cereals; milk products like yogurt; legumes like beans; fruits like apples and pears; sweeteners like honey; and artificial sweeteners like sorbitol or mannitol. 

After two weeks on this diet, you will reintroduce each food group back into your diet one at a time to see if it causes any symptoms — think bloating and gas!

2. Reintroduce foods slowly

Reintroduce high FODMAP foods into your diet one at a time and track your symptoms over several days. Record what you eat, when you eat it, any symptoms and how they impact your life in general. 

You might notice that certain foods trigger symptoms even if they aren’t high in FODMAPs (if this happens, write down what those foods are so you don’t accidentally reintroduce them).

3. Personalizing the diet

After following the above steps, you should have a pretty good idea of which foods cause problems for you. Now it's time to personalize your diet so that it's tailored specifically to your needs. 

For example, if you are lactose intolerant, then avoid dairy products altogether; if gluten causes problems for you, then try eliminating grains like wheat and barley from your diet — or at least limit them to once per week or less.

Low FODMAP diet tips

Here are tips for following the FODMAP diet:

1. Eat only foods that are low in FODMAPs

You can find lists of foods that have low or high levels of FODMAPs online. Many foods that are high in fiber — such as beans and peas, broccoli, spinach and whole grains — contain high levels of certain types of FODMAPs and should be avoided from the diet.

Get educated about which foods contain FODMAPs. Read labels carefully before purchasing packaged products or ask questions at restaurants. Keep a food diary so you can see which foods trigger symptoms and make note of them for future reference

2. Don't use sugar substitutes without checking with your doctor first

Artificial sweeteners like sorbitol can cause gastrointestinal problems for some people who follow this diet because they contain FOS (fructooligosaccharides).

3. Plan your meals ahead of time

Planning your meals ahead of time is the best way to ensure that you're eating a balanced diet and staying within your FODMAP limits. It's also a great way to save money on groceries. If you know what you're going to eat each day, then you can shop for the freshest ingredients at the best prices.

4. Be Patient

Going low FODMAP is not an overnight fix. It takes time for your gut to heal, so it's important to be patient with yourself and your body as it heals. You will see results over time—it just may take a few weeks before they start showing up in your stool tests or symptoms improve.

List of foods for fodmap diet

This list includes some of the foods that are good choices on the FODMAP diet:

• Applesauce
• Avocados
• Bananas (unripe)
• Carrots (raw)
• Cherries (sweet)
• Coconut milk
• Grapes (seedless)
• Blueberries (fresh or frozen)
• Cantaloupe (cubed)
• Grapefruit (sections)
• Honeydew melon (cubed)
• Kiwi fruit (fresh)
• Mangoes (ripe)
• Papayas
• Almond Milk (unsweetened)
• Almonds
• Amaranth Flour
• Apple Cider Vinegar (unflavored)

What kind of bread can you eat on a FODMAP diet?

There are some breads that are more acceptable to eat than others, but it's best to avoid all breads for the first few weeks of your FODMAP elimination phase. Once you've reintroduced FODMAPs and found out what your tolerance is, then you can begin testing breads.

On the low FODMAP diet, you should be able to eat breads made with almond flour, coconut flour or gluten-free flour blends. Some people find that they react more strongly to wheat flour than others so this may be an option for them as well.

The following are some examples of foods high in FODMAPs:

• Apples
• Apricots
• Artichokes
• Asparagus
• Bananas (ripe)
• Barley and wheat bran (high FODMAP)
• Beans such as baked beans, kidney beans, chickpeas (garbanzo beans), soybeans and black beans (high FODMAP)
• Beetroot (beets)
• Alcohol
• Wheat, rye and barley
• Fructose (for example, apples, mangoes)
• Dairy products like milk, cheese and yogurt (except for small amounts from nuts)
• Artificial sweeteners such as sorbitol, mannitol and xylitol
• Legumes such as peas, beans and lentils

How do you test for FODMAP intolerance?

FODMAP testing is typically done through a breath test, which measures the amount of hydrogen in your breath after you consume FODMAPs. The most common test is the H2 breath test, which measures levels of hydrogen produced by bacteria in the large intestine after eating. The other option is the lactulose breath test, which measures fructose levels in the blood and urine.

The most accurate way to diagnose a FODMAP intolerance is to get tested by an experienced practitioner who knows how to interpret the results and make a diagnosis based on them. 

Conclusion

The low FODMAP diet is a real game changer for those who have been suffering from IBS (irritable bowel syndrome). 

For many people, it has improved their quality of life. 

By reducing the amount of difficult-to-digest carbohydrates in the diet, this eating plan has helped reduce gastrointestinal symptoms linked to IBS. 

Consult your doctor before making any changes to your diet, especially if you are on medication or have an autoimmune condition that could be affected by dietary changes.

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