What it Is, Uses & How to Follow – Fitness Volt

Irritable bowel syndrome (IBS) is one of the most common (and unpleasant) digestive conditions. The most common symptoms include abdominal pain and discomfort, bloating, changes in bowel habits, diarrhea, flatulence, and heartburn.

Although the exact cause of IBS is unknown, experts believe there are multiple factors at play.

In an effort to overcome this issue, many people tend to make several adjustments, such as adding high-fiber foods like garlic and onions to their diets. Unbeknownst to them, these foods can aggravate the issue.

This is where a low FODMAP diet comes in. It is a temporary eating plan that can help tame IBS or small intestinal bacterial overgrowth (SIBO).

In this article, I take you over everything you need to know about a low FODMAP diet, including its benefits, the list of low FODMAP foods, and how to implement it.

Understanding FODMAPs: Foods To Eat & Avoid

A low FODMAP diet can help heal your gut by reducing leaky gut, dysbiosis, and SIBO, explains Dr. Michael Ruscio, DC, DNM. The low FODMAP diet limits prebiotic intake, which can lower inflammation and promote gut healing.

Unlike many of the latest fitness trends, a low FODMAP is not a fad. Scientific evidence suggests that a low FODMAP diet is more effective than a normal diet for improving irritable bowel syndrome (IBS) symptoms, abdominal pain severity, abdominal bloating or distension severity, and bowel habits. (1)(2)

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that are poorly absorbed in the small intestine. They become a feast for bacteria when they reach the large intestine, resulting in gas, bloating, and other uncomfortable symptoms.

For example, garlic and onion are high-FODMAP foods. The bacteria in your small intestine feed on the short-chain carbs in these foods, which can exacerbate the gut issues. So, the fiber in these foods isn’t improving your digestion; it is hampering it.

The low FODMAP diet is not a long-term solution but a tool to identify triggers and manage symptoms, explains Dr. Will Bulsiewicz, an American board-certified gastroenterologist.

You begin by eliminating all high-FODMAP foods from your diet. After a pre-determined cooldown period, you gradually add back foods, one at a time, and pay close attention to what foods trigger IBS symptoms.

Once you’ve identified the trouble foods, you must limit or stop eating them.

High FODMAP Foods

High FODMAP foods can draw water into the intestine, causing bloating. They also ferment rapidly, producing gas that can trigger pain and discomfort.

Consider eliminating the following foods from your diet if you’re facing chronic gut issues:

• Fruits: Apples, pears, mangoes, cherries, watermelon
• Vegetables: Onions, garlic, artichokes, Brussels sprouts, cauliflower
• Dairy: Milk, ice cream, yogurt (with added fruit or sweeteners)
• Grains: Wheat-based bread, pasta, cereals
• Legumes: Lentils, chickpeas, baked beans
• Sweeteners: Honey, agave nectar, high-fructose corn syrup

This is a small list of high FODMAP foods. I encourage you to log all your meals into a calorie-tracking app like MyFitnessPal and analyze each food on the list to ensure you are limiting the troublemakers.

Low FODMAP Foods

Finding apples, watermelon, honey, and yogurt on the high FODMAP food list could be heartbreaking. But don’t worry; there are plenty of nutrient-rich, delicious food options that you can choose from.

Add the following foods to your grocery cart:

• Fruits: Berries, unripe bananas, grapes, oranges, kiwi
• Vegetables: Spinach, carrots, bell peppers, zucchini, eggplant
• Dairy: Lactose-free milk, hard cheeses, plant-based milk alternatives
• Grains: Gluten-free bread, brown rice, quinoa, oats
• Legumes: Canned lentils (rinsed well), firm tofu
• Sweeteners: Maple syrup, stevia, monk fruit sweetener

Benefits of a Low FODMAP Diet

Here are the pros of switching to a low FODMAP diet:

IBS Symptom Relief

I know people who choose their outfits depending on their bloating and sometimes have to cut short a meeting or night out with friends due to abdominal pain. A low FODMAP diet limits the fermentable carbs the gut bacteria can feast on, which can significantly limit unpleasant feelings.

Improved Quality of Life

Being constantly worried about bloating, gas, and constipation can take a mental toll on you. It can also hamper your daily activities and social interactions. Switching to a low FODMAP diet can enhance your mood, self-esteem, and overall quality of life.

Potential Long-term Benefits

Although the low FODMAP diet is a temporary fix, it can have long-term benefits on your gut health and overall well-being. To begin with, this diet can promote a healthier balance of microbes, potentially reducing inflammation and improving gut function.

Although the low FODMAP diet was primarily designed for people dealing with IBS, it can help manage SIBO and inflammatory bowel disease (IBD), particularly during flare-ups.

How to Follow a Low FODMAP Diet

Starting on a low FODMAP journey can feel intimidating. Knowing the exact process can make the shift a success.

The Three Phases:

The low FODMAP diet involves a three-pronged approach:

1. Elimination

In most cases, nutritionists recommend going cold turkey on high-FODMAP foods. If you don’t notice improvement within two to six weeks, consider reanalyzing your food intake and eliminating moderate FODMAP foods.

This approach essentially presses the reset button on your digestive system.

To win at the low FODMAP diet, you must get comfortable reading and scrutinizing nutrition labels.

Talk to your nutritionist if eliminating these foods doesn’t budge the needle in the right direction. There could be a possibility that the IBS is triggered due to a food allergy.

2. Reintroduction 

Pay close attention to how your body reacts to the high FODMAP food groups once you start reintroducing them into your diet. To make things more manageable, reintroduce the FODMAP groups systematically — one at a time.

Many nutrition experts suggest beginning with consuming half a serving of high-FODMAP foods during this phase. Gradually increase the dosages as your tolerance increases over the days and weeks.

Remember, every high FODMAP food might not be a problem. In many cases, it is just one particular food that is responsible for all the issues.

Once you’ve identified the trigger, note it down and move on to the next FODMAP group.

3. Personalization

Like every other diet, getting the most out of the FODMAP diet requires personalization. Craft a sustainable, long-term diet with the help of a nutritionist tailored to your unique needs and tolerances.

Ensure that you include a variety of FODMAP groups in your diet to limit the risk of developing nutrient deficiencies.

And finally, don’t stress too much about high FODMAP foods. Occasional slip-ups are absolutely fine. Just make sure you don’t turn them into habits.

Practical Tips for Success While Following a Low FODMAP Diet

Use the following tips to make your low FODMAP diet journey a success:

• Be mindful of the portion sizes: Even though low FODMAP foods don’t create a ruckus in your stomach, you shouldn’t go overboard with them. Portion sizes matter and you must design your meals so you’re staying within your daily calorie intake goals while sticking to an optimal macronutrient split.
• Meal prep: Planning your meal in advance can help avoid last-minute temptations. I recommend cooking in batches on your days off from work to ensure you always have healthy food in reach.
• Learn about macronutrients: Invest the time in educating yourself about macro and micronutrients and how they impact your body and overall health. It will also help you decipher ingredient lists like a pro.
• Manage Social Situations: You must prioritize your health while following a low FODMAP diet. Communicate your dietary needs clearly when eating out with friends or family or attending events.

Addressing Common Concerns and Misconceptions Involving a Low FODMAP Diet

I’ve encountered several myths and concerns about low FODMAP diets. Here’s everything you need to know about them:

Nutritional Adequacy

While a low FODMAP diet can be incredibly effective for treating IBS and fixing your gut microbiome and health, you must seek an experienced nutritionist’s help to design your diet to avoid nutrient deficiencies. (3)

Time and again, I see people completely annihilate their gut microbiome while trying to self-diagnose and treat their stomach issues. It is too complicated a topic for a newbie to tackle themselves.

Hiring a professional might cost you some money upfront, but it will pay dividends in the long term.

Restrictive Nature

A low FODMAP diet involves eliminating a complete section of foods. While it might feel a little restrictive initially, you can make things more interesting by exploring new ingredients and experimenting with new recipes.

Remember, the restrictive phase of this diet only lasts for six weeks. It gets easier as you begin reintroducing the foods into your diet.

Long-Term Sustainability

I often hear that the low FODMAP diet is not sustainable. The thing is, this diet isn’t supposed to be a long-term solution. It is designed to help you identify foods that trigger IBS.

Use it to find the gaps in your diet and use a holistic approach to address them.

Remember, this diet is not meant to be a cure. It can help you identify and manage your condition.

Seek your doctor’s advice and combine the FODMAP diet with other strategies like stress management, regular exercise, and adequate sleep to improve your gut health and overall well-being.

Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.

Conclusion

The low-FODMAP diet can help improve symptoms of IBS, celiac disease, inflammatory bowel disease, diverticulitis, and fibromyalgia. It mainly functions by minimizing your intake of fermentable carbohydrates — the culprits behind many gut health issues.

Although this is a restrictive diet, it isn’t about deprivation. It empowers you to regain control over your body and eat without fear of bloating, constipation, or gas.

All that said, you must always consult your healthcare provider before starting a restrictive diet like the low FODMAP diet, especially if you’re dealing with existing health issues.

If you have any questions about the low FODMAP diet, post them in the comments below, and I’ll be happy to help!

References

1. Black, C. J., Staudacher, H. M., & Ford, A. C. (2022). Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis. Gut, 71(6), 1117–1126.
2. Mohseni, F., Agah, S., Ebrahimi-Daryani, N., Taher, M., Nattagh-Eshtivani, E., Karimi, S., Rastgoo, S., Bourbour, F., & Hekmatdoost, A. (2022). The effect of low FODMAP diet with and without gluten on irritable bowel syndrome: A double blind, placebo controlled randomized clinical trial. Clinical nutrition ESPEN, 47, 45–50.
3. Bellini, M., Tonarelli, S., Nagy, A. G., Pancetti, A., Costa, F., Ricchiuti, A., de Bortoli, N., Mosca, M., Marchi, S., & Rossi, A. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients, 12(1), 148.

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