A Beginner's Guide to the Low-FODMAP Diet
What is the Low-FODMAP Diet?
With the growing number of people that experience chronic digestive issues, the low FODMAP Diet has generated quite a bit of attention lately. This eating plan was originally developed to help manage the symptoms associated with irritable bowel syndrome. Now we know that MOST people that have IBS actually have a medical condition called SIBO which stands for Small intestinal Bacterial Overgrowth
FODMAP is an acronym for:
These are short-chain carbohydrates that are found in many of the foods we eat. FODMAPs are poorly absorbed in the intestine,they draw extra water into the intestine and are rapidly fermented by bacteria in the bowel. Depending on the quantity consumed and an individual's tolerance, FODMAPs can lead to digestive issues such as flatulence, bloating, abdominal pain, constipation and diarrhea.
Almost all of the individuals that have been diagnosed with SIBO or IBS experience immediate relief from symptoms from following the low FODMAP diet plan. My clients also report clearer skin, much higher energy, weight loss, elevated mood and decreased anxiety.
Who is the Low-FODMAP Diet for?
The low FODMAP diet is for anyone experiencing frequent digestive issues such as bloating, stomach pain or cramping, gas, diarrhea or constipation. Most of these individuals with find relief once they begin eliminating FODMAPS
How to to Start the Low-FODMAP Diet
It’s recommended to work with a registered dietitian when starting the low FODMAP diet. A registered dietitian, especially one that specializes in digestive health, can simplify things for you so that it’s not difficult to follow. I evaluate my patients current intake and help that make modifications to eliminate FODMAPS. I provide them with many meal and snack ideas to choose from, and outline a FODMAP meal plan that is tailored for each individual. I also give my clients access to my new app that allows them to quickly and easily determine if a food product is low FODMAP or not
3 things you should know before starting the Low-FODMAP Diet
The 3 most important things you should know before starting a Low FODMAP diet are;
This is not forever. It’s recommended to follow it strictly before reintroducing FODMAP groups with your dietitian to determine which groups you are intolerant to and which you are not.
Portion size is very important. If you are too eat too much of a low FODMAP fruit, vegetable, or starch then it will become high fodmap
You don’t have to give up your favorite foods. Your dietitian can help you find substitutes for nearly every food you enjoy.
Below is a list of High FODMAPS foods to minimize or avoid for 2-6 weeks until your symptoms improve or disappear. I’ve also included a list of low FODMAP foods to include in your diet. It may seem confusing, restrictive and overwhelming at first. With the help of a dietitian and a low FODMAP meal plan it should become easy. Once you start feeling better you will never want to go back to eating high FODMAPS. It just needs a little time and patience, and guidance from a registered dietitian.
Beans/ legumes (black, broad, kidney, lima, soy)
Scallion/ spring onions (white part)
High FODMAP Foods To AVOID:
Avocado (1/4 suitable)
Concentrated fruit juice
Fruit Juice (limit ¼ cup)
Nuts & Seeds
Low FODMAP list for you to enjoy…. but still always practice moderation!
Spring onion (green only)
Fish and shellfish
Lactose Free Milk
Lactose Free Yogurt
Nuts/ Seeds (max ¼ cup):