The lowdown on FODMAPs

What is a FODMAP?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Simply put, FODMAPs are hard to digested and easily fermented carbohydrates (sugars) that are either naturally found in foods or are added as ingredients.

Because FODMAP’s are easily fermentable, they serve as prebiotics, or food for healthy bacteria. But even too much of a good thing can be a problem, because FODMAPs can also be food for bad bacteria. This can cause all sorts of tummy troubles, including bloating, gas, abdominal pain, cramping, diarrhea, and/or constipation.

The purpose of a low FODMAP elimination trial is to see if FODMAPs are contributing to your digestive distress. If they are, the long-term goal is to figure out which foods are bothering you, so that you feel better with the fewest food restrictions possible. Most people improve and then, the next steps are the reintroduction of these foods, where higher FODMAP foods are methodically added back into the diet.

Who benefits from a low FODMAP diet?

Most people who have frequent digestive discomfort may benefit from a low FODMAP diet. Studies show that up to 86% of people suffering with IBS see improvements on the diet. I even see better results in people who are experiencing a lot of bloating and cramping who have gone through the elimination diet.

It is important to understand that a low FODMAP diet isn’t a healthier or better diet, it’s a way to manage diarrhea, constipation, gas, bloating and/or abdominal pain. If you are already strictly gluten-free and still experiencing discomfort then it is definitely worth a try.

Which foods have FODMAPs?

A complete list would be too long to list here, but here is an overview of some foods that are limited in a low FODMAP diet:

Oligosaccharide

Fructans: Found in many of the “gassy” vegetables like asparagus. Brussels sprouts, garlic, onions, pistachios, cashews and a variety of other veggies too. Wheat, rye and inulin fibre contain fructans also (Inulin fibre can be found in many high fibre “health food” bars).

Disaccharides

Lactose: Found in dairy products. Milk, ice cream and soft cheeses like ricotta and cottage cheese have an especially high lactose content

Monosaccharides

Fructose: All fruits have some fructose, but some kinds have excess fructose, like apples, pears, peaches, mangos, dried fruits and juices. Honey, agave nectar, and high fructose corn syrup are high in fructose as well.

Polyols

Sugar alcohols: These are the sweeteners that end in -ol, like sorbitol, mannitol, xylitol and maltitol. Polys are commonly found in sugar-free candies, gum, mint, etc.

Some fruits and vegetables have naturally occurring polyols like apricots, blackberries, cherries, dates, watermelon, mushrooms, cauliflower and even avocados.

What Can I eat on a low FODMAP diet?

With all that food off the table, you’re probably thinking, “What can I eat?”

The good news is that FODMAPs are fermentable “carbs”, so that means that all foods that are pure protein like eggs, chicken, fish or other meats, fats, and oils naturally have no FODMAPs. There are still many fruits, vegetables, nuts, seeds, and most gluten free grains that are allowed as well.

Friendly FODMAP options

Fruits Blueberries, Oranges, Cantaloupe, Kiwi, Raspberries

(½ cup portions only)

Veggies Carrot, Potatoes, Eggplant, Tomatoes, Spinach

Nuts & Seeds Almonds, Pumpkin Seeds, Chia Seeds, Hemp Seeds, Walnuts

Dairy Feta, Mozzarella, Swiss, Parmesan, Butter, "Lactose-free" dairy items

Fats All fats and oils are FODMAP friendly.

Large quantities can be triggering – limit of 2 tsp per serving

Grains Buckwheat, Quinoa, Millet, Wild Rice

Meat All animal protein, fish, eggs, etc. are allowed.

Want to try a low FODMAP diet?

I enthusiastically encourage you to try a low FODMAP diet if you have digestive problems. Have more questions, need more answers. Click on the contact page and send me your questions and we can discuss if this is the right path for you.