Never heard of the low FODMAP diet?
This article was written by Madalyn Christine Fiorillograduate student at Syracuse University
Following the low FODMAP diet means eliminating foods that are high in certain fermentable carbohydrates.
FODMAPs means eatingestible THEligosaccharides, Heyisosaccharides, Mmonosaccharides and Piolives. In some people, these types of carbohydrates can cause digestive discomfort such as bloating, gas, stomach pain, constipation and/or diarrhea.
The concept of FODMAPs was first introduced as part of a case paper published in 2005 in the Journal of Alimentary Pharmacology & Therapeutics. In this article, the authors suggested that by reducing these carbohydrates, the previously mentioned symptoms could be minimized. The low-FODMAP diet was developed as part of a research study conducted by scientists at Monash University. Their investigation continues.
How does this diet work?
The low FODMAP diet is an elimination diet. There are three stages involved in the process:
1) Limitation Phase: Stop eating all high FODMAP foods for 2-6 weeks to allow your symptoms to subside.
2) Reintroduction Phase: Slowly reintroduce foods (a new food in one category every 3 days is recommended), note any changes in symptoms.
3) Personalization phase: Once you know which foods cause your symptoms to flare up or become more severe, you know to avoid those foods (and only those foods) long-term. It’s worth noting that the foods that trigger symptoms will likely vary from person to person.
So what can you eat?
Consult a registered dietitian nutritionist before starting a low-FODMAP diet, especially considering the challenges faced as part of the restriction phase. A registered dietitian can help you figure out how to change your specific diet while maintaining proper nutrition throughout the process. Some common low FODMAP foods are listed below. I’m referring to Monash University FODMAP Diet App for a more comprehensive list.
- Grains: gluten-free grains (rice products, oat products, potato products, corn products)
- Protein sources: lean poultry, lean fish, lean beef, lean pork, bacon, eggs, tofu
- Dairy: lactose-free products, rice milk, soy milk, hard/aged/ripened cheeses (brie, camembert, cheddar, feta)
- Fruits: grapes, oranges, bananas, blueberries, pineapple, cantaloupe, honeydew, kiwi, lemons, limes
- Vegetables: cucumbers, potatoes, tomatoes, eggplants, zucchini, squash, pumpkin, green beans, lettuce, spinach
- Other: most teas and coffees, basil, cilantro, parsley, rosemary, thyme, ginger, turmeric, most condiments (except those with high fructose corn syrup), sweeteners that don’t end in “-ol”
Is there an alternative to completely avoiding these foods?
Supplementing with specific enzymes to help the body break down FODMAPs is one possible solution. Studies on these enzymes have been limited so far. For a person following the low-FODMAP diet, eliminating trigger foods has been shown to reduce symptoms in up to 86% of people. In many cases, a combination of dietary changes (such as the low-FODMAP diet), medication, and stress management techniques is often the best approach.
So is the low-FODMAP diet the key to weight loss?
To put it simply, no. Although you may lose weight on the low-FODMAP diet because you’ve cut out so many foods, it’s definitely not the key to weight loss. You do not need to restrict your diet in these specific ways if you are not experiencing symptoms of digestive distress. If you follow this diet unnecessarily, it can do more harm than good. Many high FODMAP foods are prebiotics that support gut health and offer important dietary sources of essential vitamins and minerals. If you think the low-FODMAP diet is right for you, consult with a registered dietitian nutritionist to see if it’s a good choice.
Madalyn Fiorillo is currently a freshman in the Nutrition Science master’s degree program at Syracuse University. She previously earned her bachelor’s degree in dietetics from SUNY Oneonta. Her goal is to become a registered dietitian nutritionist in the future.
