Low-FODMAP diet Whiringa kai FODMAP hakahaka
FODMAPS are types of sugars that can irritate the gut in some people. They can cause symptoms such as bloating, gas, runny or hard poos and stomach pain. The low-FODMAP diet can help you identify which of these foods triggers your symptoms.
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About FODMAPS
FODMAPs are a group of carbohydrates (sugars) that are naturally found in foods but are not absorbed well in our gut. This can trigger symptoms in people with irritable bowel syndrome (IBS).
Irritable bowel syndrome and FODMAPs — Monash University video
FODMAP stands for:
- Fermentable — foods that bacteria in the gut can break down quickly
- Oligosaccharides — fructans and galacto-oligosaccharides (GOS) found in foods such as wheat, rye, onions, garlic, and legumes such as dried beans, split peas and lentils.
- Disaccharides — lactose found in dairy products like milk, soft cheeses and yogurts.
- Monosaccharides — fructose found in honey, apples, pears, grapefruit and watermelon.
- Polyols — sorbitol, mannitol and xylitol found in some fruit and vegetables and used as artificial sweeteners.
The low-FODMAP diet limits or avoids foods high in FODMAPS. This improves symptoms for 3 out of 4 people with IBS.
Steps in a FODMAP diet
The FODMAP diet has 3 steps.
Go on a low-FODMAP diet
Swap high-FODMAP foods for low-FODMAP foods for 2 to 4 weeks.
If your symptoms go away or get much better, you move on to step 2.
If your symptoms do not go away or get better, you do not have a problem with FODMAPs. You should go back to eating normally and talk to your dietitian or other healthcare provider.
Go on a low-FODMAP diet
Swap high-FODMAP foods for low-FODMAP foods for 2 to 4 weeks.
If your symptoms go away or get much better, you move on to step 2.
If your symptoms do not go away or get better, you do not have a problem with FODMAPs. You should go back to eating normally and talk to your dietitian or other healthcare provider.
Reintroduce FODMAP foods
You continue on a low-FODMAP diet but gradually add each FODMAP group back into your diet one at a time. This helps you work out which FODMAPs cause your symptoms and how much of each you can tolerate.
This step usually takes 8 to 12 weeks.
Reintroduce FODMAP foods
You continue on a low-FODMAP diet but gradually add each FODMAP group back into your diet one at a time. This helps you work out which FODMAPs cause your symptoms and how much of each you can tolerate.
This step usually takes 8 to 12 weeks.
Personalise your diet
Now you can personalise your diet by slowly adding the FODMAP groups you can tolerate back into your every day diet. You only need to avoid or limit the FODMAPs that trigger your symptoms.
A low-FODMAP diet can be tricky to follow. It is best to see a dietitian, who can make sure you are following the diet correctly and getting all the nutrients you need to stay healthy. Your healthcare provider may refer you to a dietitian.
Personalise your diet
Now you can personalise your diet by slowly adding the FODMAP groups you can tolerate back into your every day diet. You only need to avoid or limit the FODMAPs that trigger your symptoms.
A low-FODMAP diet can be tricky to follow. It is best to see a dietitian, who can make sure you are following the diet correctly and getting all the nutrients you need to stay healthy. Your healthcare provider may refer you to a dietitian.
FODMAP resources
Monash University in Melbourne has produced an app with a useful guide to which foods are low and high in FODMAPs. It also has a range of low-FODMAP recipes. The app costs around $15.
Monash University FODMAP diet app
This video covers an overview of the 3 steps in the low-FODMAP diet and helpful tips for following it.
Three phases of the low FODMAP diet — A Little Bit Yummy on YouTube