The low-FODMAP diet is a dietary plan for people with irritable bowel syndrome (IBS). With this diet, you eat only foods that are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
In some countries, the low-FODMAP diet has become the preferred diet for people with IBS. FODMAP carbohydrates are found in many foods, including wheat, rye, pulses, various fruits, vegetables, milk, yogurt, and honey.
The Right Way to Start a Low-FODMAP Diet
The low-FODMAP diet allows only a very limited range of foods, so you should follow it under the supervision of a registered dietitian. This will ensure you continue to receive proper nutrition throughout all phases of the diet.
The Three Phases of a Low-FODMAP Diet
1. Restriction (4 to 6 weeks)
All FODMAPs must be restricted in the first phase of the diet. For people with IBS, the low-FODMAP diet should only be continued if they tolerate this phase well. 2. Reintroduction (Variable Period)
If you tolerate the diet well, it’s important to reintroduce foods higher in FODMAPs one at a time. This will make your eating plan more varied and easier to identify which foods trigger or worsen your symptoms and which you tolerate. This varies from person to person. If you experience symptoms after a food challenge, you should immediately remove that food from your diet. It’s possible to reintroduce the food again, in smaller amounts, at a later date. If you don’t experience symptoms after a food challenge, you can include it as part of your long-term diet once the reintroduction phase is complete.
3. Long-Term Low-FODMAP Diet (Permanent)
You can now reintroduce all the foods you tolerated well in your individual diet. For people with IBS, specific foods and the amounts they tolerate vary from person to person. In addition, sensitivity to individual FODMAPs may change over time. So, it’s a good idea to try reintroducing any “failed” FODMAPs again later to see how they affect you.
It's important to note that diet isn't the only cause of discomfort. You should also be aware of other factors that can affect your digestive symptoms. An unhealthy lifestyle, stress, and anxiety can also impact your stomach.
Tips for Following a Low-FODMAP Diet
Before starting a low-FODMAP diet, spend a few days or weeks familiarizing yourself with the diet and identifying which foods to avoid and which to include.
• Make a shopping list and ensure you have all the necessary foods and ingredients for your meals on hand. Keep your meals balanced, including carbohydrates, protein, and vegetables. Also, make sure you have suitable snacks ready for when you get hungry.
• Ready-made meals and sauces are often high in FODMAPs. Cooking from scratch will ensure you control the foods and ingredients you consume. You can save time by cooking your favorite meals in bulk and freezing them in individual portions. To help you with your low-FODMAP diet, Shar has compiled a collection of low-FODMAP recipes.
• Be sure to read the ingredient list carefully: Many common sweeteners and additives in processed foods are high in FODMAPs. The following sweeteners and additives should be avoided: fructose, glucose-fructose syrup, high fructose corn syrup, lactose, agave, honey, isomalt, mannitol, sorbitol, molasses, xylitol, and fruit juice concentrate. Additionally, the following fructans, commonly found in yogurt products and some cereals, are unsuitable: prebiotics, fructooligosaccharides, and inulin.
• Ensure you get enough fiber. When following a low-FODMAP diet, fiber intake may decrease. Products containing 6 grams or more of fiber per 100 grams are considered high-fiber. Good sources of fiber include high-fiber, gluten-free bread, breakfast oats, brown rice, nuts and seeds, low-FODMAP vegetables, low-FODMAP fruits, potatoes with the skin on, flax seeds, plain popcorn, quinoa, and sesame seeds.
• Increase your calcium intake: If you need to avoid lactose (a known FODMAP component) and therefore must abstain from milk, your calcium intake may be very low. However, calcium is essential for maintaining good bone health. For this reason, you should eat two to three servings of calcium-rich foods daily. These include lactose-free milk, milk alternatives containing calcium (such as oat, rice, almond, hazelnut, and soy milk, and lactose-free or soy yogurt).
Eating out: Following a low-FODMAP diet away from home
Don't be discouraged if you have to explain your requirements when eating out or when you are invited to a meal at a friend's house. Here are some tips to ensure you can maintain your low-FODMAP diet while away from home:
• Call your chosen restaurant in advance to confirm they can accommodate your specific dietary requirements.
• Check the menu online before making a reservation. Most restaurants have a website that displays their menus and may also list common allergens in their dishes.
• A low-FODMAP diet can be a difficult concept to explain to someone who hasn't experienced it before. When discussing your requirements with the restaurant staff, you may find it easier to summarize your needs.
It's important to note that it should be "free of wheat, dairy, garlic, and onions," as these are the most likely high-FODMAP ingredients to be found in a main course.
• When dining out for the first time, you might feel more comfortable booking during off-peak hours to ensure the kitchen staff has more time to respond to your needs, as you won't feel like you're disrupting the food preparation process.
• When choosing a restaurant, some Italian pizzerias already offer gluten-free (and therefore wheat-free) pizzas and pasta dishes. Thai, Chinese, and Japanese restaurants have a wider selection of rice-based dishes. When dining there, you can choose low-FODMAP vegetables and request that the sauces be served separately. A meat restaurant is also a good option, offering simple meats, salads, and potato-based side dishes. Ask for the salad dressings to be served separately.