FODMAPsare types of carbohydrates found in ordinary foods, and research suggests that they may contribute tosymptomsin people who haveirritable bowel syndrome (IBS).Eliminatinghigh FODMAPfoods from their diet helps many people with IBS feel better and may even have value for treating other conditions.
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The Five FODMAP Types
FODMAP foods are broken down into five categories:
2.Fructose:Fructoseis the sugar found in many fruits, honey, and high-fructose corn syrup.Fructose malabsorptionis only a problem for some IBS patients.
3.GOS:GOS stands for galactooligosaccharides, which are sometimes called galactans. GOS can be found in legumes, including beans, chickpeas, and lentils. Like fructans, GOS are non-digestible and thus have similar effects on the body and in IBS patients.
4.Lactose:Lactose is the main sugar found in milk and other dairy products. Not all people with IBS arelactose intolerant.Foods also vary widely in lactose content, and therefore, some lactose-containing foods are allowed on the low-FODMAP diet.
5.Polyols:Polyols are sugar alcohols with scientific names that typically end in “- ol.” They are found naturally in some fruits, such asblackberries, and vegetables, such as cauliflower and mushrooms, and are often used as artificial sweeteners. Two naturally occurring polyols are mannitol and sorbitol, and those added to foods include xylitol, maltitol and isomalt.(Note: Not all things ending in “-ol” are polyols.)
FODMAPsEXAMPLE FOODSFructansWheatRyeBarleyGarlicOnionsAsparagusWatermelonBananasCashewsFructoseMost juicesApplesGrapesPeasZucchiniHoneyAgave syrupGOSBeansSoy productsChickpeasLentilsPistachiosOat milkLactoseCow/goat milkYogurtCheeseIce creamBaked goods containing milkPolyolsAvocadoBlackberriesStone fruitsCauliflowerCeleryCornMushroomsSweet potatoesArtificial sweetenersPeople who have IBS are typically not sensitive to every FODMAP type. Therefore, thelow-FODMAP dietinvolves initially eliminating all of these types of FODMAPs, then re-introducing each type one at a time. The re-introduction is done in a careful and systematic way to see if the foods are tolerated or cause symptoms.The ability to pinpoint which FODMAP types are troublesome allows you to eat as wide a variety of foods as possible.It’s best to go through the elimination and challenge phases of the diet under the care of aqualified dietary professional.TheMonash University Low-FODMAP Diet Appis an excellent resource for identifying the specific FODMAP content of common foods.Frequently Asked QuestionsHow long does a FODMAP elimination diet take to figure out which foods trigger my IBS symptoms?It can take approximately 6-8 weeks, or even longer, to work through anelimination dietand gauge your reaction to individual foods.Are there over-the-counter medications for IBS?Yes,nonprescription medicationssuch as anti-diarrheal medication, laxatives, and probiotics, can be used for symptom relief. Your healthcare provider may also want you to try a low-FODMAP diet.
People who have IBS are typically not sensitive to every FODMAP type. Therefore, thelow-FODMAP dietinvolves initially eliminating all of these types of FODMAPs, then re-introducing each type one at a time. The re-introduction is done in a careful and systematic way to see if the foods are tolerated or cause symptoms.
The ability to pinpoint which FODMAP types are troublesome allows you to eat as wide a variety of foods as possible.It’s best to go through the elimination and challenge phases of the diet under the care of aqualified dietary professional.
TheMonash University Low-FODMAP Diet Appis an excellent resource for identifying the specific FODMAP content of common foods.
Frequently Asked Questions
How long does a FODMAP elimination diet take to figure out which foods trigger my IBS symptoms?
It can take approximately 6-8 weeks, or even longer, to work through anelimination dietand gauge your reaction to individual foods.
Are there over-the-counter medications for IBS?
Yes,nonprescription medicationssuch as anti-diarrheal medication, laxatives, and probiotics, can be used for symptom relief. Your healthcare provider may also want you to try a low-FODMAP diet.
7 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.Whelan K, Martin LD, Staudacher HM, Lomer MCE.The low FODMAP diet in the management of irritable bowel syndrome: an evidence-based review of FODMAP restriction, reintroduction and personalisation in clinical practice.J Hum Nutr Diet. 2018;31(2):239-255. doi:10.1111/jhn.12530Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. Published 2020 Jan 4. doi:10.3390/nu12010148The Ohio State University Wexner Medical Center.Should you avoid eating fructans?Monash University.Enzyme therapy can help reduce symptoms in IBS patients sensitive to galacto-oligosaccharides (GOS).Xiong L, Wang Y, Gong X, Chen M.Prevalence of lactose intolerance in patients with diarrhea-predominant irritable bowel syndrome: data from a tertiary center in southern China.J Health Popul Nutr. 2017;36(1):38. Published 2017 Nov 21. doi:10.1186/s41043-017-0113-1Monash University.What are the polyols?Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.J Gastroenterol Hepatol. 2017;32 Suppl 1:11–15. doi:10.1111/jgh.13687Additional ReadingFedewa A, Rao SS.Dietary fructose intolerance, fructan intolerance and FODMAPs.Curr Gastroenterol Rep. 2014;16(1):370. doi:10.1007/s11894-013-0370-0
7 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.Whelan K, Martin LD, Staudacher HM, Lomer MCE.The low FODMAP diet in the management of irritable bowel syndrome: an evidence-based review of FODMAP restriction, reintroduction and personalisation in clinical practice.J Hum Nutr Diet. 2018;31(2):239-255. doi:10.1111/jhn.12530Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. Published 2020 Jan 4. doi:10.3390/nu12010148The Ohio State University Wexner Medical Center.Should you avoid eating fructans?Monash University.Enzyme therapy can help reduce symptoms in IBS patients sensitive to galacto-oligosaccharides (GOS).Xiong L, Wang Y, Gong X, Chen M.Prevalence of lactose intolerance in patients with diarrhea-predominant irritable bowel syndrome: data from a tertiary center in southern China.J Health Popul Nutr. 2017;36(1):38. Published 2017 Nov 21. doi:10.1186/s41043-017-0113-1Monash University.What are the polyols?Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.J Gastroenterol Hepatol. 2017;32 Suppl 1:11–15. doi:10.1111/jgh.13687Additional ReadingFedewa A, Rao SS.Dietary fructose intolerance, fructan intolerance and FODMAPs.Curr Gastroenterol Rep. 2014;16(1):370. doi:10.1007/s11894-013-0370-0
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.
Whelan K, Martin LD, Staudacher HM, Lomer MCE.The low FODMAP diet in the management of irritable bowel syndrome: an evidence-based review of FODMAP restriction, reintroduction and personalisation in clinical practice.J Hum Nutr Diet. 2018;31(2):239-255. doi:10.1111/jhn.12530Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. Published 2020 Jan 4. doi:10.3390/nu12010148The Ohio State University Wexner Medical Center.Should you avoid eating fructans?Monash University.Enzyme therapy can help reduce symptoms in IBS patients sensitive to galacto-oligosaccharides (GOS).Xiong L, Wang Y, Gong X, Chen M.Prevalence of lactose intolerance in patients with diarrhea-predominant irritable bowel syndrome: data from a tertiary center in southern China.J Health Popul Nutr. 2017;36(1):38. Published 2017 Nov 21. doi:10.1186/s41043-017-0113-1Monash University.What are the polyols?Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.J Gastroenterol Hepatol. 2017;32 Suppl 1:11–15. doi:10.1111/jgh.13687
Whelan K, Martin LD, Staudacher HM, Lomer MCE.The low FODMAP diet in the management of irritable bowel syndrome: an evidence-based review of FODMAP restriction, reintroduction and personalisation in clinical practice.J Hum Nutr Diet. 2018;31(2):239-255. doi:10.1111/jhn.12530
Bellini M, Tonarelli S, Nagy AG, et al.Low FODMAP diet: Evidence, doubts, and hopes.Nutrients. 2020;12(1):148. Published 2020 Jan 4. doi:10.3390/nu12010148
The Ohio State University Wexner Medical Center.Should you avoid eating fructans?
Monash University.Enzyme therapy can help reduce symptoms in IBS patients sensitive to galacto-oligosaccharides (GOS).
Xiong L, Wang Y, Gong X, Chen M.Prevalence of lactose intolerance in patients with diarrhea-predominant irritable bowel syndrome: data from a tertiary center in southern China.J Health Popul Nutr. 2017;36(1):38. Published 2017 Nov 21. doi:10.1186/s41043-017-0113-1
Monash University.What are the polyols?
Tuck C, Barrett J.Re-challenging FODMAPs: the low FODMAP diet phase two.J Gastroenterol Hepatol. 2017;32 Suppl 1:11–15. doi:10.1111/jgh.13687
Fedewa A, Rao SS.Dietary fructose intolerance, fructan intolerance and FODMAPs.Curr Gastroenterol Rep. 2014;16(1):370. doi:10.1007/s11894-013-0370-0
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