If you’re considering trying the low FODMAP diet, start by speaking with your doctor and finding a registered dietitian who can guide you through the process of how to follow the low FODMAP diet. They can help you create a meal plan that meets your individual needs and ensure you’re still getting all the necessary nutrients. With the right approach, the low FODMAP diet could provide much-needed relief from digestive discomfort.
How do FODMAPs work?
FODMAPs are a class of carbohydrates found in some foods that share one major characteristic: They are notorious for causing stomach pain in some people. The low FODMAP diet involves eliminating foods high in FODMAPs for a period of time and then slowly reintroducing them to identify which ones trigger symptoms. Polyols, fermentable oligosaccharides, monosaccharides, and disaccharides are examples of FODMAPs. Therefore, the name FODMAP refers to four categories of carbohydrates that must be avoided during the diet’s elimination phase.
Oligosaccharides
These soluble plant fibers, also known as prebiotics, operate to feed the gut bacteria that already present.
- High-fiber grains
- Beans
- Onions
- Garlic
- Artichokes
- Lentils
- Broccoli
- Brussels sprouts
- Soy foods
Disaccharides
Lactose, a fermentable sugar found in dairy milk, is present in all of these meals.
- Milk
- Yogurt
- Soft cheeses
- Ice cream
Monosaccharides
This fermentable sugar can be found in varying amounts in fruit, so not all fruits fall into this category.
- Mangos
- Watermelon
- Snap peas
- Honey
- Agave nectar
- High fructose corn syrup
Polyols
Although they are present in some fruits, they are most frequently found in artificial sweeteners.
- Cherries
- Nectarines
- Apples
- Pears
- Mushrooms
- Cauliflower
- Sugar substitutes (xylitol, sorbitol)
If you’re looking to manage irritable bowel syndrome (IBS) or other gastrointestinal discomfort, learning how to follow the low FODMAP diet could provide relief. FODMAPs are a class of carbohydrates found in some foods that share one major characteristic: They are notorious for causing stomach pain in some people. Polyols, fermentable oligosaccharides, monosaccharides, and disaccharides are examples of these. Therefore, the name FODMAP. The term “FODMAP” refers to four categories of carbohydrates. All of them must be avoided during the diet’s elimination phase. Naturally, packaged foods can also contain FODMAPs, so it’s crucial to read the labels carefully. Onions or garlic, for instance, could be the source of “natural flavors” in sauces or soups, which could cause digestive discomfort. According to FODMAP and IBS expert Kate Scarlata, R.D.N., a registered dietician can assist you in deciphering the ingredient list so that you can locate FODMAP-friendly versions of packaged foods that you typically purchase. Additionally, many cereals or granola bars are sweetened with chicory root, which comes from inulin, a fiber that individuals following a low-FODMAP diet should avoid to prevent symptoms.
What foods are acceptable when following a low FODMAP diet?
If you’re wondering how to follow the low FODMAP diet, it may appear as though there are no end of foods that contain FODMAPs, but don’t worry. According to Patsy Catsos, M.S., R.D.N., a medical nutrition therapist and FODMAP expert, there are still plenty of foods you can eat. The majority of people who eat low FODMAP diets can tolerate the following:
- Blueberries
- Strawberries
- Cantaloupe
- Oranges
- Kiwifruit
- Grapes
- Summer squash
- Green beans
- Potatoes
- Eggplant
- Arugula
- Lettuce
- Spinach
- Brown rice
- Quinoa
- Gluten-free pasta
- Hard cheeses
- Lactose-free milk and yogurt
If you’re learning how to follow the Low FODMAP Diet, keep in mind that FODMAPs are carbohydrates, so you won’t find them in foods high in protein or fat. This indicates that meat, fish, eggs, tofu, tempeh, butter, and olive oil are all permitted. In addition, you will eventually reintroduce some FODMAP foods into your diet to determine which ones make your stomach upset and which ones are fine to eat.
Why are FODMAP foods bad for your stomach?
If you’re wondering how to follow the Low FODMAP Diet, keep in mind that the intestines have a hard time absorbing foods that contain FODMAPs, and they typically bring a lot of water into the digestive system. They can also ferment if they remain in the gut for an extended period of time. Consequences include discomforting bloating, gas, and diarrhea.
For six to eight weeks, these bad foods are eliminated on a low FODMAP diet. The foods are then gradually reintroduced to determine which ones are causing issues. David Bridgers, M.D., a gastroenterologist at Gastroenterology Associates of North Mississippi, explains that you can permanently avoid FODMAPs once you know which ones cause you discomfort.
Who ought to eat a diet low in FODMAPs?
If you occasionally experience annoying bouts of gas or bloating, it might be worth a try. However, experts say that because low FODMAP diets are pretty restrictive, they are not the best option for fixing common stomach issues. It’s best to talk to your doctor or dietitian first to see if it makes sense for you before you start.
Low FODMAP diets are typically reserved for individuals with severe gastrointestinal issues. IBS is the most common, but people with inflammatory bowel diseases like Crohn’s disease or ulcerative colitis may be able to benefit from a low FODMAP diet. According to Scarlata, it might also be helpful for people who have celiac disease but haven’t had success on their own with a gluten-free diet.
Additionally, endurance athletes who experience cramping or diarrhea during races may benefit from avoiding FODMAPs. It can be used as a kind of diet before an event if you are prone to that,” Scarlata states.
However, according to Scarlata, a low FODMAP diet may not be right for you if you only experience occasional gas or bloating. However, a registered dietitian might suggest avoiding certain FODMAPs,” she points out.
How to begin a diet low in FODMAPs.
Consult a gastroenterologist first if you think cutting FODMAPs could help. Dr. Bridgers explains that the doctor can examine all of your symptoms to determine whether a low FODMAP diet is the best option.
A registered dietitian who specializes in low-FODMAP diets can also be referred to you by your doctor. This is crucial because eliminating entire food groups can result in a lack of certain nutrients. On low FODMAP diets, calcium and fiber sometimes require special attention, according to Catsos.
Adding FODMAPs back into your diet can also benefit greatly from the assistance of a dietitian. Scarlata explains that’s a methodical, slow process that can take up to eight weeks. Additionally, once you have determined which FODMAPs you can tolerate, they will assist you in gently restoring those foods, allowing you to enjoy your favorite foods without feeling uneasy.