The Definitive Low FODMAP Guide

So, you want to begin the low FODMAP diet but don’t know how to start? Then this is exactly for you! Here is our definitive guide on everything low FODMAP. As always, we recommend consulting a registered dietician or healthcare professional before beginning the plan. This is just to serve as an informative guide to help you on your way.

What is the Low FODMAP Diet?

 

The low FODMAP diet is an eating plan designed to help manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates that can trigger digestive symptoms in people with IBS.

How does the diet work?

The low FODMAP diet typically involves two main phases. The first phase is the elimination phase, where high-FODMAP foods are temporarily removed from your diet. This phase usually lasts 2-6 weeks.

During the elimination phase, you should avoid or limit the following high-FODMAP foods:

  • Oligosaccharides: Wheat, rye, onions, garlic, legumes, and some fruits like apples and pears.
  • Disaccharides: Lactose-containing dairy products like milk, yogurt, and soft cheeses.
  • Monosaccharides: Excess fructose found in honey, agave syrup, and some fruits like mangoes and watermelons.
  • Polyols: Artificial sweeteners containing sorbitol, mannitol, xylitol, and some fruits like avocados and stone fruits.

But don’t worry, there’s plenty of nutritious and delicious low FODMAP alternatives you can have, including:

  • Proteins: Meat, fish, poultry, tofu, eggs.
  • Grains: Gluten-free options like rice, quinoa, oats, and gluten-free bread.
  • Vegetables: Most vegetables are low in FODMAPs, including spinach, carrots, bell peppers, and zucchini.
  • Fruits: Low FODMAP fruits include strawberries, blueberries, grapes, oranges, and bananas (in moderation).
  • Dairy Alternatives: Lactose-free milk, almond milk, and other non-dairy options.
  • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.

Remember: The low FODMAP diet is not a no-FODMAP diet. It’s important to be mindful of portion sizes to avoid over consuming high-FODMAP foods. Some foods that are low in FODMAPs can still cause symptoms if consumed in large amounts.

You can find the full comprehensive list of foods you can have / avoid, alongside the exact amounts, on our FODMAP Food List page. You can also take the guesswork out of new dishes, by following our tried and tested amazing low FODMAP recipes.

Once you have removed high FODMAP foods from your diet for 2-6 weeks, you can then begin the next phases of the diet:

  1. Reintroduction Phase:
    After the elimination phase, you’ll begin the reintroduction phase. This involves gradually reintroducing specific high-FODMAP foods back into your diet one at a time, while monitoring your symptoms. This helps identify which FODMAPs are triggering your symptoms and determine your individual tolerance levels.
  2. Personalised FODMAP Tolerance:
    Based on your reactions during the reintroduction phase, your healthcare professional will help you establish a personalised list of tolerated and problematic FODMAP foods. This ensures you have a balanced diet while minimising symptoms.

That’s it! It’s really that simple to follow the diet and reduce your IBS symptoms. Remember: 86% of people reported a reduction in symptoms by following the diet.

When trying the low FODMAP diet, it’s important to:

  1. Read Food Labels:
    When purchasing packaged foods, it’s crucial to read food labels carefully. Look out for ingredients like wheat, honey, high-fructose corn syrup, and artificial sweeteners that may contain high-FODMAP ingredients.
  2. Seek Support:
    Following a new dietary plan can be challenging, so consider seeking support from online communities, support groups, or forums where you can connect with others who are also following the low FODMAP diet. They can provide helpful tips, share recipes, and offer encouragement.
  3. Reassess and Maintain:
    After identifying your individual FODMAP triggers, you can reassess your diet and make necessary adjustments to ensure long-term symptom management. It’s essential to work closely with your healthcare professional or dietitian to maintain a balanced and nutritious diet while avoiding high-FODMAP foods that trigger your symptoms.