Here Is What You Ought to Know About Low FODMAP Diet

The term FODMAP, refers to various types of carbohydrates present in our food items. Individuals suffering from IBS (irritable bowel syndrome), Crohns Disease, IBD (irritable bowel disease) and other types of digestive disorders are not able to absorb these carbohydrates primarily because of their “short-chain” chemical structure.

FODMAP is an abbreviation for:

Fermentable- by bacteria in the large bowel.

Oligosaccharides- Fructans and Galacto-Oligosaccharides

Disaccharides- Lactose

Monosaccharides- Fructose (in excess of glucose)


Polyols- e.g. Sorbitol, Mannitol, Maltitol, Xylitol

The Low FODMAP Diet:     

Food items consisting of FODMAPs are not absorbed properly in our small intestine, and individuals struggling with such diseases like IBS, IBD, Crohns Disease, can start suffering from different types of conditions including diarrhea, cramps, weight loss, constipation, and anemia. These folks often try to overcome these conditions by sticking to a low FODMAP diet.

The course starts with an elimination stage of 2 to 6 weeks duration, in which all types of high FODMAP foods are taken away from the diet. It is not easy to follow this diet given that lots of food items out there consist of FODMAPs.

Some of these foods include the following: 

  • Vegetables such as asparagus, garlic, beets, broccoli, cauliflower, cabbage, mushrooms, and onions
  • Fruits including apples, nectarines, cherries, plums, prunes, dried fruit, pears, fruit juice, mangoes, and persimmons
  • Grains including rye and wheat
  • Dairy including soft cheese and ice cream
  • Beans and legumes including chickpeas, lentils, kidney beans, and baked beans

Guidance is provided by a certified dietitian at the time of the elimination phase who recommends using a food journal to monitor the intake of food items and also correlate symptoms. The dietitian will formulate a well-balanced meal plan depending on these results intended for reducing the IBS symptoms over time.


Avoid over restricting your diet:    

Unless advised by any medical practitioner, it would be prudent not to put any additional pressure on yourself by eliminating more food items given that this low FODMAP diet, which is quite restrictive by itself. Make it a point to combine this low FODMAP diet with other types of restrictive diets including ketogenic diet, and paleo diet. However, always consult with your dietitian before making any decision to combine diets.

Always bear in mind to talk to your dietitian whether it would be sensible for you to start the low FODMAP diet. Also, do not forget that the stringent low FODMAP phase is going to last only for 2 to 6 weeks, following which it will be possible for you to reintroduce FODMAPs.