Table of ContentsView All
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Table of Contents
What Are FODMAPs?
When Consumed
Low-FODMAP Diet
FODMAPs and Digestion
Are FODMAPS Bad for All?
Indications
Benefits
High-FODMAP Foods
Low-FODMAP Foods
This article covers everything you need to know about the low-FODMAP diet, from what it is to which conditions may benefit from it.
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FODMAPsare a group of sugars (types of carbohydrates) that are not completely absorbed in the gut. In some people, this inability of FODMAPs to be absorbed can trigger digestive upset and other symptoms, particularly in people withirritable bowel syndrome(IBS).
FODMAPs are naturally found in numerous foods and beverages, including some fruits, vegetables, grains, nuts, legumes, lentils, dairy products, and manufactured foods.
What Happens When You Eat FODMAPs?
Most people don’t experience noticeable symptoms when this happens. However, in some people with sensitive guts, it can cause an exaggerated response, resulting in pain and discomfort. Symptoms include:
What’s the Low-FODMAP Diet?
Thelow-FODMAP dietis an eating plan that reduces the amount of foods you eat that contain FODMAPs. People with IBS often follow it to help reduce or resolve their symptoms. It has been shown to help improve symptoms in 75% of people with IBS.
The low-FODMAP diet has three phases, as follows:
You do not need to eliminate all FODMAPs from your diet forever. Instead, you reduce the quantity of FODMAP triggers in your diet, allowing you to experience fewer symptoms and feel your best.
Each person has their own individual triggers, so trialing the low-FODMAP diet can help you identify which foods are causing your symptoms and in what amounts.
Why Are FODMAPs Difficult to Digest?
FODMAPs are a type of fermentable short-chain carbohydrate that are resistant to digestion in thesmall intestine.
The chains in the carbohydrates cannot be broken down and absorbed in the small intestine. Because they aren’t absorbed or digested, the small intestine draws in extra water to help move the FODMAPs along the digestive tract to the large intestine.
Are FODMAPs Bad for Everyone?
The short answer is no. Most people are able to consume FODMAPs without any symptoms.
Our digestive systems are designed to process nondigestible carbohydrates and fibers in a certain way. Fiber and other nondigestible carbohydrates play an important role in digestive health, acting as prebiotics, or food for the good bacteria in the gut.
Who May Benefit From a Low-FODMAP Diet?
The low-FODMAP diet is designed for people withmedically diagnosed IBS. The low-FODMAP diet is a temporary but very restrictive eating plan that should only be followed under the supervision of aregistered dietitian nutritionistor other FODMAP-informed healthcare provider.
If you have not been diagnosed with IBS but are experiencing digestive upset,abdominal pain,bloating, distension, and/or irregularbowel movements, talk with a healthcare provider about exploring the possible reasons and conditions contributing to your symptoms. They can guide you in finding the right solution for your health problems.
A Word From VerywellSeeing a healthcare or dietitian is recommended to determine if a low-FODMAP diet suits your individual needs. It is best to have support and guidance when following this diet instead of trying to tackle it alone.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Seeing a healthcare or dietitian is recommended to determine if a low-FODMAP diet suits your individual needs. It is best to have support and guidance when following this diet instead of trying to tackle it alone.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Seeing a healthcare or dietitian is recommended to determine if a low-FODMAP diet suits your individual needs. It is best to have support and guidance when following this diet instead of trying to tackle it alone.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Benefits of a Low-FODMAP Diet
The main benefits of alow-FODMAP dietis the reduction and management of IBS symptoms. Research has shown that it can improve symptoms in 3 out of 4 people with IBS.This reduction in symptoms can lead to an improved quality of life, improved bowel habits, and overall decrease in abdominal bloating, distension, pain, and discomfort.
After completing phases one and two of the low-FODMAP diet and determining your diet triggers, phase three takes a lot of the guesswork out of eating. This allows you to be more confident about what you eat without being afraid it will cause symptoms.
Common Foods High in FODMAPs to Avoid
FODMAPs are found in many different foods and beverages. While not an exhaustive list, common foods withhigh-FODMAPcontent include:
Fruits:
Vegetables:
Grains:
Legumes:
Dairy and milk alternatives:
Meat:
Nuts:
Sweeteners:
Foods to Eat on a Low-FODMAP Diet
While there are many foods high in FODMAPs, there are still a good number of foods and beverages that are low in FODMAPs, such as:
Protein foods:
Dairy and plant-based milks:
Nuts and seeds:
Other:
Do not attempt a low-FODMAP diet without the guidance of a healthcare provider. Seek out a FODMAP-trained registered dietitian or gastrointestinal (GI) specialist beforestarting a low-FODMAP diet. They can help determine if the low-FODMAP diet is right for you, and if so, create a dietary plan to follow.
While the low FODMAP diet is temporary, it can be a big adjustment to your normaleating habits, especially at first.
In addition, a strict no- or low-FODMAP diet is not meant to be permanent, as it can often be low in dietary fiber, which may have an effect ongut healthand make GI symptoms worse. If you are at risk of disordered eating, the low-FODMAP diet might not be right for you.
Phase one requires eliminating all major FODMAP triggers from your diet. This phase is recommended to last two to six weeks. This is to allow your symptoms to decrease andsee if decreasing FODMAPs will help youmanage your IBS.
Phase two is the reintroduction period, when you reintroduce one category of FODMAP foods to your diet one at a time. The length of this phase can vary but generally lasts around eight weeks.
During each category reintroduction, you will start with a small portion of a high-FODMAP food, then increase the portion size over a few days to test your tolerance to each food. Be sure to keep afood diaryto record what you ate, how much, and any resulting symptoms.
After you have completed the reintroduction of one FODMAP category, you will go back to a complete high-FODMAP elimination for a few days to ensure no crossover effects between categories. This process continues until you have tested each FODMAP category.
After you have finished phase two and identified your specific FODMAP triggers, you can begin phase three. Your healthcare provider will help you design a long-term eating plan that allows you the most flexibility and nutrition while also helping you manage your symptoms.
You can follow this eating plan indefinitely, or you may wish to retest or challenge some trigger foods at a later time.
Summary
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are a type of sugar that can resist digestion. A wide variety of foods and beverages contain FODMAPs, including some fruits, vegetables, grains and starches, dairy products, legumes, lentils, nuts, and manufactured products.
A low-FODMAP diet is a three-phase eating plan that can help people with irritable bowel syndrome (IBS) identify which foods might trigger them. A low-FODMAP diet is not for everyone. Most people can consume FODMAPs without any symptoms.
A low-FODMAP diet can reduce symptoms and improve quality of life. However, it is important to consult a healthcare professional before beginning one.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Monash University.What is IBS?Monash University.IBS diet.Rastall RA, Diez-Municio M, Forssten SD, et al.Structure and function of non-digestible carbohydrates in the gut microbiome.Benef Microbes. 2022;13(2):95-168. doi:10.3920/BM2021.0090Monash University.FODMAPs and irritable bowel syndrome.Monash University.High and low FODMAP foods.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Monash University.What is IBS?Monash University.IBS diet.Rastall RA, Diez-Municio M, Forssten SD, et al.Structure and function of non-digestible carbohydrates in the gut microbiome.Benef Microbes. 2022;13(2):95-168. doi:10.3920/BM2021.0090Monash University.FODMAPs and irritable bowel syndrome.Monash University.High and low FODMAP foods.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Monash University.What is IBS?Monash University.IBS diet.Rastall RA, Diez-Municio M, Forssten SD, et al.Structure and function of non-digestible carbohydrates in the gut microbiome.Benef Microbes. 2022;13(2):95-168. doi:10.3920/BM2021.0090Monash University.FODMAPs and irritable bowel syndrome.Monash University.High and low FODMAP foods.Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.
Monash University.What is IBS?
Monash University.IBS diet.
Rastall RA, Diez-Municio M, Forssten SD, et al.Structure and function of non-digestible carbohydrates in the gut microbiome.Benef Microbes. 2022;13(2):95-168. doi:10.3920/BM2021.0090
Monash University.FODMAPs and irritable bowel syndrome.
Monash University.High and low FODMAP foods.
Hill P, Muir JG, Gibson PR.Controversies and recent developments of the low-FODMAP diet.Gastroenterol Hepatol (N Y). 2017;13(1):36-45.
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