What is a FODMAP diet - should you follow a low FODMAP diet?
F - fermentable
O – oligosaccharides
D – disaccharides
M - monosaccharides
A - and
P – polyols
FODMAPs are short-chain carbohydrates (sugars) that are not properly digested or absorbed by the gut. These undigested carbohydrates travel through the small intestine, to the large intestine where the bacteria in the gut ferments these carbohydrates to produce gas, which causes the intestine wall to expand, commonly known by the term “bloating” (1). For some people, this bloating can be very painful and accompanied by excessive wind, abdominal distention and change in bowel habit such as experiencing rapid onset diarrhoea or constipation. These are common symptoms experienced by people with irritable bowel syndrome (IBS) (2).
If you experience any or all of the symptoms listed you should consult your GP, it is important not to diagnose yourself with IBS as the symptoms can also be associated with other conditions.
How to know the FODMAP content of foods?
FODMAPs are naturally present in many foods, however the FODMAP content of a food can only be determined through laboratory analysis (3).
There are 6 different groups of FODMAPS, these include:
- Fructose
- Lactose
- Mannitol
- Sorbitol
- Galacto-oligosaccharides (GOS)
- Fructan
A food is considered to be low FODMAP if it only has up to trace amounts of FODMAPs, however it only takes one of the FODMAP groups to be detected in a food for it to be considered a moderate or high FODMAP food, it just depends how much of that particular FODMAP is detected in the food (1).
Some foods may be low FODMAP when eaten in small amounts, but high FODMAP when in larger amounts. Or certain fruits may be low FODMAP and high FODMAP at different stages of their ripening process. Knowing what foods you can eat when following a low FODMAP diet can be tricky, find some tips outlined below to help you with making the swap to low FODMAP foods.
How to know if you should follow a low FODMAP diet?
If you have been medically diagnosed with IBS, a low FODMAP diet may be recommended to you by your GP or an Accredited Practicing Dietitian. A low FODMAP diet has proven to reduce IBS symptoms in 3 out of 4 people, with noticeable improvement occurring within 2-6 weeks (1).
It is important to note that a low FODMAP diet may not relieve all your symptoms or may not be the right fit for you. Book an appointment with one of our Dietitians to discuss if a low FODMAP diet is right for you.
Following a low FODMAP diet:
Three tips for choosing low FODMAP foods:
1. Check the ingredient list of product labels, ingredients that indicate the food is high FODMAP include (4):
Sweeteners: Honey, high fructose corn syrup, agave
Sugar alcohols: Sorbitol, mannitol, xylitol, isomalt, lactose and maltitol
Fibres: Inulin, fructan, and chicory root
Root vegetables: Onion and garlic, including salts and powders
Grains: Wheat, barley, and rye
Fruit: juices, dried fruits
2. Monash university has created the FODMAP Diet App that has the largest database of FODMAP foods, assisting you to select foods in their appropriate quantities that will help you to manage your IBS symptoms (5).
3. The leading researchers and developers of the Low FODMAP diet, Monash University have published this table as a quick guide for making swaps to Low FODMAP foods (1):
References:
1. Monash University. FODMAPs and Irritable Bowel Syndrome 2019 [Available from: http://www.monashfodmap.com/about-fodmap-and-ibs/.
2. Monash University. IBS 2019 [Available from: http://www.monashfodmap.com/ibs-central/what-is-ibs/.
3. Monash University. FODMAP testing - inside the Monash FODMAP lab! 2019 [Available from: http://www.monashfodmap.com/blog/fodmap-testing/.
4. Monash University. Label reading – how to spot the FODMAPs 2019 [Available from: https://www.monashfodmap.com/blog/label-reading/.
5. Monash University. Get the App 2019 [Available from: http://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/.
