You may have heard of the FODMAP diet from a colleague, family member, friend or a podcast. Read on to understand what this all means for YOUR health.
When people refer to the “FODMAP diet,” they usually mean a diet low in FODMAP, which are certain sugars that may cause intestinal distress.
This eating style is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms. Recently it is being found that high FODMAP foods can also trigger endometriosis, fibromyalgia and diarrhea
It’s important to understand that this is a temporary way of eating that is meant to calm the gut and help an individual identify triggering foods – it’s not a diet anyone should follow for long.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that resist digestion, meaning that the small intestine absorbs poorly which causes the distress.
Following the Low FODMAP is a three-step process:
- Stop eating high FODMAP foods for a period of 2-6 weeks. This allows for a reduction in inflammation, providing time for the gut and microbiome to calm.
- Slowly (every three days) reintroduce the categories of foods that had been eliminated one-by-one, to determine which ones are troublesome for you.
Once problematic food categories are identified, if you want to stop continuing to have GI issues, avoid or limit these foods and enjoy everything else worry-free.
Foods that trigger symptoms do vary from person to person, which is why it’s important to understand that not all of the FODMAP foods will be problematic for you. In addition, the gut can heal and just because there is a reactive food for you NOW, this may not always be true.
If you are currently facing IBS or other mysterious GI issues, it’s essential to avoid high FODMAP foods that aggravate the gut, including (this is not a comprehensive list):
- Dairy-based milk, yogurt and ice cream
- Wheat-based products (wheat gluten) such as cereal, bread and crackers; anything including wheat, barley and rye
- Legumes, including beans, lentils and split peas
- Some vegetables, such as artichokes, asparagus, mushrooms, onions and garlic
- Some fruits, such as apples, cherries, dried fruits, pears and peaches
- Some nuts like cashews and pistachios
While the initial dietary plan can seem daunting, it’s important to recognize there are many low FODMAP options.
It’s crucial to work with someone who understands the in’s and out’s of elimination diets and who can support you through the process, as it’s easy to feel deprived and alone as you navigate new territory.
==> Curious about my story and elimination journey? Reach out