Low FODMAP diet
What are FODMAPs?
The acronym stands for:
Fermentable – Meaning they are broken down (fermented) by bacteria in the large bowel.
Oligosaccharides –These molecules are made up of individual sugars joined together in a chain. There are two groups of fermentable oligosaccharides fructans and galactans. These are found in food such as wheat, rye, onions, garlic and legumes/pulses.
Disaccharides – These are a double sugar molecule. Lactose is a fermentable disaccharide which is found in dairy products such as milk, soft cheese and yogurts.
Monosaccharides – These are a single sugar molecule. Fructose is the only fermentable monosaccharide which is found in honey, apples and high fructose corn syrups.
And Polyols – These are sugar alcohols (not the same as the alcohol you drink though!). The two fermentable polyols are sorbitol and mannitol which are found in some fruit and vegetables and used as artificial sweeteners.
Those saccharides and polyols are short-chain carbohydrates that, if poorly digested, ferment in the lower part of your large intestine. This fermentation process draws in water and produces carbon dioxide, hydrogen, and/or methane gas that causes the intestine to stretch and expand. This can result in strong pain, bloating, visible abdominal distension and other related symptoms. By following a low FODMAP diet these symptoms can be reduced.
A low FODMAP diet is very restrictive and designed to be temporary.
Before introducing this diet it is important to clarify that the low FODMAP diet is very restrictive and cuts out numerous common foods and food groups. You should only commence the diet under instruction of a medical professional after having your symptoms investigated. The diet also isn’t a permanent solution and foods will need to be reintroduced.
How it works
There are three phases of the low FODMAP diet.
Phase 1 – Elimination/Strict low FODMAP Diet: For 3-8 weeks (depends on how you respond) you strictly exclude all high FODMAP foods from your diet.
Phase 2 – Reintroduction/Rechallenge: You will reintroduce each FODMAP group one at a time to see what triggers symptoms. For example, you may first reintroduce fructose for three days. If you have no symptoms, you may then reintroduce lactose too, and so on.
Phase 3 – Modified/Adapted FODMAP Diet: Once the trigger FODMAPs have been identified, you will know what you can and cannot eat. You can then use this information to formulate your own personalised diet that keeps your symptoms to a minimum.
Do I need help to follow the diet?
As you can see the low FODMAP diet is complex and whilst there is a lot of information online you need to be highly motivated and disciplined to complete all three phases safely. We recommend seeking support from a Dietitian to help you safely remove and reintroduce the appropriate foods from your diet. The Monash University Low FODMAPs app will be your best friend while getting familiar with the low FODMAP diet. It allows you to view the FODMAP profile for countless food items and brands to know what you can eat and in what amount.
Summary
The low FODMAP diet can assist in improving the gastrointestinal symptoms such as pain and bloating caused by consuming high FODMAP foods. It is important to seek medical advice to investigate your symptoms prior to attempting the diet. Seeking support from a Dietitian is recommended to ensure the diet is followed safely.