12 Facts and Tips for the Low Fodmap Diet

If you are new to the low-FODMAP diet or you just need a refresher, take a look at these 12 Facts and Tips for the Low Fodmap Diet to help you along in your journey!

1 Tablespoon of peanut butter or almond butter on a rice cake makes a great snack!
1 Tablespoon of peanut butter or almond butter on a rice cake makes a great snack!

1) The acronym FODMAPs stands for:

Fermentable, Oligosaccharides (Fructans and Galacto-oligosaccharides (GOS), Disaccharides (Lactose), Monosaccharides (excess Fructose) and Polyols (Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

2) The low-FODMAP diet is not meant to be a forever thing – it’s meant to be an investigative tool:

  • 1st phase – follow this elimination period by strictly negating all FODMAPs for up to two months.
  • 2nd phase or re-introduction/challenge phase – detect personal triggers by reintroducing one FODMAP category at a time, one food at a time.

After the 2nd phase, FODMAPs that do not trigger symptoms can be a part of a regular diet, and some may still be limited but far better tolerated.  It is important for all to enjoy a varied diet in order to reap the benefits of various nutrients and minerals.

3) The low-FODMAP diet has been proven to help ease IBS symptoms by way of food as

Low-FODMAP fruits: kiwi, strawberries and ripe bananas
Low-FODMAP fruits: kiwi, strawberries and ripe bananas

medicine.  If a patient decides to take medications, they run the risk of side effects and might only cure some symptoms.  The low-FODMAP diet does not work for everyone, however, taking the natural route with food first may be the healthiest option for most IBS sufferers.

4) Fructans are seen as the most common FODMAP to cause symptoms of IBS and they are found in several different types of foods, both natural and processed.

5) The low-FODMAP diet is not a gluten-free diet but it does list gluten-free foods, as most are wheat-free.  And, just because something is free of gluten and wheat, does not mean it is free of FODMAPs!  Wheat is only a problem when consumed as a wheat-based carbohydrate food (like breads, cereals, pastas, crackers, cakes, cookies, pastries etc.).

6) Fructose malabsorption is defined as the incomplete absorption of fructose in the small intestine, followed by the delivery of fructose to the distal small bowel and colon, where it contributes to rapid fermentation and resultant abdominal bloating.  A hydrogen breath test can detect fructose malabsorption.

7) Firm, less-ripe fruit tends to contain more fructose.  In order to not overload the GI tract with

Rice noodles are a tasty alternative to wheat noodles
Rice noodles are a tasty alternative to wheat noodles

sugar, it is suggested to have one serving of fruit per meal.  Some fruits like avocados and cherries are OK on the low-FODMAP diet but also come with limitations.

8)  Properly reading food labels will help to ensure success with the low-FODMAP diet.  Ingredients are listed in descending order of weight with the highest amounts listed first.  FODMAPs can be an issue only when consumed regularly and in significant amounts.  If a high FODMAP food is listed on an ingredient list but present in small amounts (such as less than 5%) then there probably shouldn’t be an issue and would be “suitable” to consume.

9) If you love garlic or onions eating out can be hard but at home, you don’t have to suffer without the taste.  You can sauté onions or garlic for about two minutes -be sure to remove either or before you eat your dish.  Garlic-infused oil is a very easy way to add some garlic flavor and Asafoetida powder can be used as a replacement for onions or garlic.  Use it sparingly as it is very strong in smell and taste.

10) Adding too much fiber can aggravate IBS symptoms and sometimes a person may need to increase or decrease fiber intake for the best symptom management.  The low-FODMAP diet does exclude many high-fiber foods, however the following are low-FODMAP and can be a great daily natural boost of fiber: oat bran, rice bran, oatmeal, quinoa, strawberries, blueberries, oranges, 1/4 cup canned lentils or chickpeas (rinsed), baked potatoes, quinoa flakes or brown rice cereals (check labels).  Consider not having too much fiber at any one time and slowly increase as you aim to improve your digestive health.  A fiber intake of 25-30g per day is recommended for people with IBS.

Grilled Chicken Breasts
Choose lean meats when ever possible and stick to about 3 oz. servings (about the size of a deck of cards)

11) It is strongly advised to keep a food and drink journal while on the low-FODMAP diet.  This will help you to better understand your food triggers and work through the re-introduction phase with a Certified Nutritional Consultant or Registered Dietitian.

12) Fats and oils are generally low in FODMAPs, however, fatty foods can actually slow down and inhibit digestion and gut motility.  Choose leaner proteins like fish, chicken or turkey, stay away from heavy sauces, and limit oils or fats like butter and olive oil to one tablespoon.

Don’t forget to…

Subscribe to the FODMAP Life Newsletter

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And Subscribe to our Youtube pagehttp://ow.ly/zydyP

 

Sources:

Evidence-based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach Peter R Gibson, Susan J Shepherd/ J Gastroenterol Hepatol. 2010;25(2):252-258; The FODMAPs Approach — Minimize Consumption of Fermentable Carbs to Manage Functional Gut Disorder Symptoms  By Kate Scarlata, RD, LDN, Today’s Dietitian, Vol. 12 No. 8 P. 30

 

 

 

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Published by

Colleen

I'm Colleen Francioli, a certified nutritionist and author with a focus on helping people with IBS, other functional gastrointestinal disorders (FGIDs) and food intolerances. I once suffered from IBS and have since found life balance with the low-FODMAP diet, an elimination diet developed in Australia, proven to help relieve symptoms of IBS.

5 thoughts on “12 Facts and Tips for the Low Fodmap Diet”

  1. Colleen HELP PLEASE??? I NEED HELP . Wondering about Pastene pure garlic oli. I have tried but seem to blot up and be terrible pain. Is this infused? Here is picture and ingredient info. If it isn’t what can i use? Help… thanks! Ingredients: extra virgin olive oil, conola oil and garlic
    DOESN’T say infused. Also trying to get picture but won’t upload some reason. Thanks

    1. Hi Jen, I sent you an email, sorry I have been MIA but I just delivered my first child a bit early. Looking forward to speaking with you soon. Colleen

      1. COLLEEN.. Hi still haven’t received email. When can we connect. Thanks again… congrats on your new baby boy 😊
        Jen

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