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What are FODMAPs? - FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

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What are FODMAPs? -

That's a bit of a mouthful! Basically, they are a group of fermentable carbohydrates found in many foods and are notorious for triggering digestive issues such as bloating, gas, and abdominal pains.

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IBS - FODMAPs are particularly problematic for those who suffer from Irritable Bowel Syndrome, or IBS. If you have these symptoms, then reducing your intake of high FODMAP foods can provide significant relief.

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Who should try this diet? - The low FODMAP diet is very restrictive so it's only recommended for those with a very unhappy gut, when other measures have failed. It's best to speak with your doctor or a dietician before attempting it.

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How it works - Thankfully, the low FODMAP diet is only for temporary use. The idea is to completely restrict the troublesome foods from your diet for a period to allow your gut to recover, and then slowly reintroduce them one by one so you can see which foods lead to unpleasant side effects.

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How it works - This method allows you to create a new diet for yourself which only restricts the foods that really cause problems. Every person is different and will have different levels of sensitivity to different foods. This is the best way to test it out!

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How it works - Unlike most diets, it requires cutting out many foods that are generally considered to be healthy! But if you have a sensitive gut, certain healthy foods may still cause digestive trouble.

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What does the low FODMAP diet look like? - A low FODMAP diet is rather restrictive, so it's easier to list the foods you can eat rather than the ones you can't!

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Starchy carbs - Most standard sources of carbohydrates like pasta, bread, and cereals are off the table. Luckily, rice is low in FODMAPs, so dinner isn't totally ruined! Quinoa, buckwheat, and oats are also good alternatives.

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Onions and garlic -

Devastatingly, garlic and onions are both very high in FODMAPs. Some low FODMAP alternatives to keep your meals flavorful include chives, chili, fenugreek, ginger, lemongrass, mustard seeds, saffron, and turmeric.

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Fruit - All fruits contain fructose, but luckily some have lower amounts so they can be considered low FODMAP.

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Fruit - Apples, pears, peaches, plums, mangos, and cherries are all high FODMAP.

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Fruit - But oranges, mandarins, strawberries, blueberries, kiwis, and unripe bananas are safe.

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Vegetables - For vegetables, it's best to cut out mushrooms, cauliflower, Brussels sprouts, leeks, and asparagus.

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Vegetables -

Carrots, tomatoes, zucchini, eggplant, spinach, and kale get the green light.

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Protein sources -

Carnivores will be pleased to learn that unprocessed meats and fish are FODMAP free!

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Protein sources -

The vegetarians and vegans out there will have a harder time finding protein sources as most beans, chickpeas, and lentils are high in FODMAPs. Luckily, tofu, nuts, and seeds are generally safe.

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Dairy products - Many dairy products like milk, yogurt, and soft cheeses contain lactose, which make them high FODMAP.

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Dairy products -

Matured cheeses tend to lose their lactose, so they're a safer bet. Cheddar, feta, and Parmesan cheese are all low FODMAP.

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Drinks - Luckily tea and coffee are safe, as well as clear alcohols like gin and vodka! Sweetened drinks are more likely to cause problems.

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Drinks - Even orange juice, which is made from a low FODMAP fruit, can be dangerous. Sweeteners are usually added, which turn it into a high FODMAP beverage.

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What next? -

Once you've determined which foods are high FODMAP and which ones are low FODMAP, it's a good idea to plan out what you're going to eat while on the Low FODMAP Diet.

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Plan - As you may need to change your diet significantly for a few weeks, it's a good idea to plan out what interesting new recipes you'll make so you don't get bored and give up!

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Stage 1: Restriction -

The first step is to cut out all high FODMAP foods for 3-8 weeks, depending on how long it takes for your digestive system to recover and your symptoms to disappear.

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Stage 2: Reintroduction - Once you've been on your low FODMAP diet and start to have relief from your digestive symptoms, you can slowly start the second phase: reintroduction.

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Stage 2: Reintroduction -

Reintroduce one specific high FODMAP food to your diet for three days. It should be an individual product like milk, white bread, or onions.

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Stage 2: Reintroduction -

Make note of whether that food caused digestive problems or not. After the three days, return to your low FODMAP diet and continue testing one food at a time.

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Stage 3: Personalization -

Once you've tried all of the high FODMAP foods you wanted to reintroduce to your diet, you should have a list of the foods that cause problems and the foods that don't. Now you can begin building your new diet based on the foods that work for you!

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Say goodbye to pain - Hopefully your digestive discomfort will be a thing of the past.

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See also -

The importance of caring for your gut shouldn't be underestimated. Find out more about how your lifestyle maybe be harming your gut.

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