With its increasing success in helping those who struggle with tummy troubles, the low FODMAP diet is a term you may have heard of before.
What is the Low FODMAP Diet?
Developed by Dr. Sue Shepherd, the low FODMAP diet can help to reduce symptoms of Irritable Bowel Syndrome (IBS). These symptoms commonly include bloating, cramping, excessive wind, and changes in bowel habits (diarrhoea, constipation, or both).
How Does It Work?
FODMAPs is an acronym for the short-chain carbohydrates we eat in food, which some people find difficult to digest. In this case, these carbohydrates are not absorbed properly in the small intestine, and as a result they then travel down to the large intestine, where they are fermented by bacteria, causing the symptoms listed above. FODMAPs are Fermentable Oligosaccharides (fructans, galacto-oligosaccharides), Disaccharides (lactose), Monosaccharides (excess fructose) And Polyols (sorbitol, mannitol, maltitol, xylotol and isomalt).
Foods to Limit or Avoid on a Low FODMAP Diet
Some examples of foods that need to be avoided or reduced as part of a low FODMAP diet include:
- Fructose: grapes, pears, honey, apples, high fructose corn syrup
- Fructans: large amounts of wheat, rye and barley, garlic, onions, artichoke
- Lactose: large amounts of milk, ice cream, custard, soft cheeses (such as ricotta, cottage), yoghurt
- Galacto-oligosaccharides: legumes, lentils
- Polyols: artificial sweeteners, apples, stone fruit, mushrooms
Typically, a strict low FODMAP diet is followed for 6-8 weeks, and then foods are reintroduced one at a time to determine individual tolerance levels. It is advised to follow a low FODMAP diet under the guidance of an Accredited Practising Dietitian (APD).
More Information
For more information, I recommend seeing an APD, or head to the Shepherd Works website.
My talented friend Sarah has a fantastic website called Fighting FODMAPs, which I also recommend for recipe ideas, as well as product and restaurant reviews.
