What Is the Low-FODMAP Diet?

Originally developed to help manage the symptoms associated with irritable bowel syndrome, the low-FODMAP diet is a short-term eating plan that’s used to help identify foods that may cause flare-ups.

What Does FODMAP Mean?

FODMAP is an acronym for:

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

and

Polyols

FODMAPs are not inherently bad and are found in a variety of very nutritious foods. However, some people do not tolerate foods well that are high in FODMAPs and may experience increased gassiness, bloating, abdominal pain or diarrhea when consuming foods with these carbohydrates in higher amounts.

Individuals who are experiencing stomach pain or intestinal symptoms should consult a medical professional to rule out celiac disease, cancer and food allergies or intolerances prior to starting any new diet — especially if you're experiencing stomach pain or intestinal problems. If a FODMAP diet is prescribed, working with a registered dietitian nutritionist is important to make sure you're getting the nutrients you need.

Four Types of FODMAPs

• Oligosaccharides

There are two different groups of oligosaccharides: fructans and galactans. Fructans are found in wheat products, onions, garlic, artichokes and inulin. Galactans are found in lentils, chickpeas, broccoli, beans, Brussels sprouts and soy-based products.

• Disaccharides

The best-known disaccharide is lactose, which naturally occurs in milk and some dairy products, such as milk, yogurt, cheese and ice cream.

• Monosaccharides

Fructose is a monosaccharide found in fruits. Our bodies absorb fructose better when it is combined with sources of glucose, another type of sugar. That's why not all fruits are approached the same when it comes to the low-FODMAP diet. Those containing equal amounts of fructose and glucose may be more easily tolerated. Some examples of higher fructose-containing foods that may cause gastrointestinal symptoms include (but are not limited to) agave, honey, mangos, watermelon, sugar snap peas and high fructose corn syrup.

• Polyols

Polyols are sugar alcohols found in both fruits and vegetables. These include some stone fruits (such as cherries and nectarines), apples, pears, mushrooms and cauliflower. It’s also found in xylitol and sorbitol — two sugar alcohols used as low-calorie sweeteners.

How the Low-FODMAP Diet Works

The low-FODMAP diet consists of two phases: avoidance of high-FODMAP foods, followed by a period of reintroduction. Both phases are important to identify which foods an individual may be sensitive to and in what amounts, as some foods may be tolerated in small portions.

During the reintroduction period, it is vital to keep track of signs and symptoms of gastrointestinal distress in order to help identify food offenders. Working with a registered dietitian nutritionist (RDN) throughout the process is highly recommended.

Reintroduction is important to avoid unnecessary and potentially harmful restrictions. A registered dietitian nutritionist can help manage the reintroduction phase by developing an eating plan that meets a person's nutrient needs. Remember, this is a low-FODMAP diet, not a no FODMAP diet; it is a highly individualized therapy that was designed to help manage symptoms, not to cure them completely.