Irritable bowel syndrome (IBS) affects millions of Americans every year and FODMAP Diet can help manage it. IBS causes cramping, bloating, gas, diarrhea, constipation, and many other symptoms. In fact, IBS is the most common gastrointestinal disorder in the United States.
There are two main types of IBS for people with irritable bowel syndrome: diarrhea-predominant IBS (D-IBS), and constipation-predominant IBS (C-IBS). Some people with D-IBS also experience C-IBS symptoms.
The problem with IBS is that it has no cure. Most doctors recommend dietary changes like avoiding foods high in fodmaps as a treatment method for irritable bowel syndrome. But individuals’ diets evolve over time, and sometimes merely avoiding certain foods isn’t enough to mitigate the symptoms of IBS.
On the FODMAP diet, you eliminate these foods from your diet while increasing healthy alternatives.
This simple dietary approach will help you get relief from your IBS symptoms quickly.
If you’ve tried everything else and nothing seems to work, consider trying the FODMAP diet to see if it works for you.
Eliminating foods high in short-chain carbohydrates or those that ferment like high fructose corn syrup from your diet might just be the answer you’ve been seeking.
Table of Contents
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This term was formulated by Dr. Peter Gibson, an Australian gastroenterologist, in 2001, as an aid to assist people with irritable bowel syndrome to better manage their symptoms. FODMAPs are carbohydrates found in foods such as onions, garlic, wheat, barley, legumes, apples, pears, and bananas. They are poorly absorbed by our bodies and cause gas, bloating, diarrhea, constipation, and abdominal pain.
People cannot digest FODMAPs properly because they contain sugar molecules called fructans, galactooligosaccharides, lactose, fructose, glucose, and mannitol. They are found in many fruits, vegetables, grains, legumes, nuts, seeds, herbs, spices, teas, coffee, chocolate, alcohol, and processed food.
The most common FODMAPs are listed here:Fructans – found in wheat, barley, rye, onion, garlic, leeks, chives, scallions, shallots, artichokes, asparagus, chicory, dandelion greens, and agave.
Galactooligosacchrides – found in milk, yogurt, kefir, cheese, eggs, soybeans, sesame seeds, almonds, hazelnuts, pistachios, pumpkin seeds, sunflower seeds, pecans, cashews, dried figs, dates, prunes, plums, apricots, cherries, blueberries, cranberries, raspberries, blackberries, strawberries, mangoes, papayas, pineapple, watermelon, honeydew melon, cantaloupe, and eggplant.
Lactose – found in milk, cream, ice cream, cottage cheese, butter, sour cream, ricotta cheese, whey protein powder, and some yogurts.
Fructose – found in fruit juices, honey, maple syrup, molasses, corn syrup, agave nectar, high-fructose corn syrup, and table sugar.
Glucose – found in white bread, brown rice, pasta, crackers, pretzels, cookies, cakes, pies, jams, jellies, candies, syrups, and some alcoholic beverages.
How does the low FODMAP diet work?
The low FODMAP diet is based on the premise that some people experience gastrointestinal issues due to undigested carbohydrates found in food. This includes fructose, fructans, galacto-oligosaccharides (GOS), lactose, polyols, sorbitol, sucrose, and xylitol. These are called Fermentable Oligo-, Di-, Mono-saccharides And Polyols (FODMAPs).
There are several ways to eliminate these types of carbs from your diet. One way is to avoid eating them altogether. Another way is to reduce the amount you eat. A third way is to use special dietary products to help digest them.
Understand Irritable Bowel Syndrome
Irritable bowel syndrome (IBS), commonly known as spastic colon, is a chronic gastrointestinal disorder characterized by abdominal pain, bloating, diarrhea, constipation and gas. In addition, it causes fatigue, depression and anxiety. Symptoms are often triggered by stress, changes in eating habits, lifestyle factors such as exercise, travel and pregnancy, and medications.
The most common form of IBS is called functional dyspepsia. Other types include postinfectious IBS, lactose intolerance, food allergy, celiac disease, microscopic colitis, irritable bowel syndrome with diarrhea, and IBS with alternating constipation and diarrhea.
What can I eat to Follow a Low FODMAP diet?
A low-FODMAP diet can help manage IBS symptoms because it focuses on what you can eat rather than what you cannot. The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are carbohydrates found naturally in fruits, vegetables, legumes, grains, honey and sugar alcohols. They don’t raise blood glucose levels like simple sugars do, and therefore aren’t absorbed into the bloodstream. However, they can trigger inflammation and intestinal discomfort in sensitive individuals.
The diet consists of three phases: elimination, reintroduction and maintenance. During the elimination phase, you eliminate high-FODMAP foods from your diet for four weeks. You’re allowed to consume small amounts of watermelon, apples, pears, onions and garlic during this period. After the elimination phase, you move onto the reintroduction phase where you gradually add FODMAP foods back into your diet. Finally, once you’ve reached the maintenance stage, you continue to follow the diet without restriction.
Some people find that the FODMAP diet works better for them than others. If you want to try it out, there are plenty of resources online that explain how to implement the diet.
Benefits of a low FODMAP diet
IBS affects millions of people worldwide. Symptoms vary from person to person and it’s difficult to diagnose because there is no single test to confirm the diagnosis. Most doctors prescribe medications such as antispasmodics and antidepressants. However, some patients find relief from symptoms after following a low Fodmap diet.
A low Fodmap diet yields lower costs and less medication. In addition, there are many foods which contain fructans, oligosaccharides, lactose, fructose, galactooligosaccharide, polyols, sorbitol, mannitol, xylitol, and sucrose. Many of these ingredients are found in common food items such as wheat flour, milk, cheese, beer, bread, wine, fruit juices, soy sauce, oats, and coffee.
The list of foods containing FODMAPs is long and includes many popular foods. This makes it challenging for those suffering from IBS to follow a low Fodmap diet. However, there are several ways to reduce the amount of FODMAPs in your daily meals.
May reduce digestive symptoms
A low FODMAP diet — short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols — can help alleviate some of the gastrointestinal symptoms associated with irritative bowel syndrome (IBS). In fact, it’s been shown to improve IBS symptoms even better than antidepressants.
The diet is recommended for people looking to avoid antibiotics because there’s evidence it could prevent antibiotic-associated diarrhea. However, it’s important to note that while the diet does seem to work, you shouldn’t rely on it alone to treat IBS. You still need to see a doctor for treatment recommendations.
May Improve Your Quality of Life
A low FODMAP diet can help reduce symptoms of irritable bowel disease, such as abdominal pain, bloating, constipation, diarrhea, gas and cramping.
The low FODMAP diet involves cutting out foods high in fructose – found naturally in fruits, honey, molasses, syrups and some vegetables – and replacing them with low-FODMAP versions.
According to Dr. Sarah Gee, a registered dietitian and spokesperson for the American Dietetic Association, it’s important to follow a low-FODMAP dietary plan under professional supervision. She says that while there are no long-term studies proving that following a low-FODMAC diet will prevent IBS, she recommends people try it because it could make a difference in how you feel. Stage 1: Restriction
The first phase is called restriction. During this period you start to cut out foods that cause inflammation in your body. You might find it hard to eat some things like dairy products, wheat, soy, eggs, nuts, seeds, legumes, beans, fish, shellfish, meat, poultry, fruit, vegetables, grains, sugar, alcohol, caffeine and processed food. Stage 2: Reintroduction
The second stage of the FODMAP diet involves reintroducing foods you’ve been avoiding. You’ll start by eating small amounts of food containing high levels of fructose, lactose, fructans, polyols, sorbitol and galacto-oligosaccharides (GOS). These are the most problematic ingredients for people with IBS.
You’ll begin by introducing one type of FODMAP per day, gradually increasing the amount over several days. For example, you might try adding just a few teaspoons of sugar to your coffee each morning. If you experience no adverse effects, you can add another teaspoon each day.
As you introduce foods into your diet, pay attention to how you react. Are you bloated? Do you feel nauseous? Is there abdominal pain? If you notice any of these side effects, stop consuming that particular food immediately. Continue to monitor yourself for signs of discomfort while you’re reintroducing foods.
If you don’t experience any negative reactions, continue to increase the amount of foods you consume. Once you reach five servings of FODMAPs a day, you can move onto Stage 3. Stage 3: Personalization
The third stage of the Low FODMAP Diet involves personalizing your diet based on your specific needs. In this stage, you are able to reintroduce some foods into your diet. You may even start eating foods that you haven’t eaten since childhood.
If you follow the three steps correctly, it will take about six months to complete the entire program. However, there are many resources online that offer guidance and support throughout the process.
High FODMAP Food that you should avoid
Fructose
Found naturally in fruits such as apples, pears, peaches, cherries, plums, berries, dates, and honey.
Lactose
Found naturally in milk and dairy products.
Galactans
Found in beans, lentils, chickpeas, soybeans, peanuts, almonds, cashews, and hazelnuts.
Mono-Saccharides and Polyols
Found in many sweeteners including agave syrup, maple syrup, brown rice syrup, molasses, sorghum, corn syrup, barley malt, and dextrose.
The best way to identify high FODMAP foods is to read labels. If you see words like fructose, lactose, galactan, or polyol, it’s likely that those foods contain some form of carbohydrate.
Examples of Low FODMAP foods to enjoy instead
Dairy products are a great source for calcium and other nutrients. They’re also a good source of protein, B vitamins, vitamin D, riboflavin, potassium and phosphorus. Plus, dairy contains lactose, which helps you digest food better. However, some people find milk hard to tolerate because it causes gas, bloating and diarrhea. If you experience symptoms like these, try switching to yogurt, kefir, cheese or even almond milk.
If you suffer from irritable bowel syndrome (IBS), a low FODMAP diet might help. This type of diet focuses on avoiding certain types of carbohydrates that cause inflammation in the gut. These carbs include fructose, fructans, galacto-oligosaccharides (GOS), polyols, sorbitol, xylitol and wheat. Some of these ingredients are found in fruits, vegetables, grains and legumes. You can read more about what each ingredient does here.
You’ll want to make sure you avoid gluten while following a low FODMAP plan. Gluten is a protein found in wheat, barley and rye. People with celiac disease cannot eat gluten without experiencing severe damage to the small intestine. For those who don’t have celiac disease, eating too much gluten can lead to stomach pain, bloating and diarrhea, among other things.
The best way to figure out if you’re sensitive to gluten is to test yourself. A blood test called a Celiac panel will tell you whether or not you have celiac disease. Other tests include endoscopy and biopsy, both of which involve taking a sample of tissue from inside your digestive tract.
Be sure to check out the full list of low FODMAP foods here.
Fodmap Elimination Diet Meal Plan
Here is a sample meal plan for the five weeks of the fodmap elimination diets.
Week 1 FODMAP Meal Plan:
Breakfast: 1 slice whole grain toast with almond butter, 2 tablespoons unsweetened coconut milk, 1 tablespoon flaxseed oil, 1 teaspoon cinnamon, 1/8 cup blueberries, 1 small banana, 1 cup water
Snack: 1 apple, 1 handful almonds, 1 ounce raw cashews, 1 tablespoon chia seeds, 1 cup green tea
Dinner: 3 ounces grilled chicken breast, 1/2 avocado, 1/2 tomato, 1/2 cucumber, 1/2 cup cooked brown rice, 1/2 cup steamed broccoli, 1/2 cup black beans, 1/2 cup salsa
Snacks: 1/2 cup hummus, 1/2 cup guacamole, 1/2 cup edamame, 1/2 cup roasted red pepper, 1/2 cup carrot sticks, 1/2 cup celery stalks, 1/2 cup bell peppers, 1/2 cup cauliflower, 1/2 cup zucchini, 1/2 cup julienned carrots, 1/2 cup kale chips, 1/2 cup strawberries
Week 2 FODMAP Meal Plan:
Breakfast: 1 piece gluten-free bread, 1 egg scrambled with spinach, 1/2 cup berries, 1 cup water
SNACK: 1/2 cup pumpkin seed butter, 1/2 cup raw nuts, 1/2 cup dried fruit, 1 cup green tea, 1/2 cup oats
Dinner: 4 ounces grilled salmon, 1/2 cup quinoa, 1/2 cup vegetables, 1/2 cup salad greens, 1/2 cup tomatoes, 1/2 cup mushrooms, 1/2 cup avocado, 1/2 cup feta cheese, 1/2 cup olive oil, 1/2 cup lemon juice, salt & pepper
Snacks: 1 cup yogurt, 1/2 cup cottage cheese, 1/2 bagel with cream cheese, 1/2 orange, 1/2 cup grapes, 1/2 cup raisins, 1/2 cup walnuts, 1/2 cup chocolate chip cookies, 1/2 cup popcorn
Week 3 Meal Plan:
Breakfast: 1/2 cup oatmeal, 1/2 cup raspberries, 1/2 cup Greek yogurt, 1 cup water
Snack: 1/2 cup peanut butter, 1/2 pear, 1/2 cup cherries, 1/2 cup pecans, 1 cup green tea with honey
Dinner: 3 ounces grilled fish, 1/2 cup pasta, 1/2 cup veggies, 1/2 cup tomato sauce, 1/2 cup mozzarella cheese, 1/2 avocado
Snack: 1 cup yogurt, 2 slices gluten-free bread, 2 tablespoons almond butter, 1/2 banana, 1 cup water, 1 cup ice
Week 4 Meal Plan:
Bbreakfast: 1/2 cup steel cut oats, 1/2 cup mixed berries, 1/2 cup skim milk, 1/2 cup water
sSnack :1/2 cup almond butter, 1/4 cup sunflower seeds, 1/2 cup pears, 1 cup water
dDinner: 3 oz. steak, 1/2 cup sweet potato, 1/2 cup peas, 1/2 cup corn, 1/2 cup asparagus, 1/2 cup onions, 1/2 cup garlic, 1/2 cup cilantro, 1/2 cup lime juice, 1/2 cup sesame oil, salt & pepper
Snack: 1 peach, 1/2 cup almonds, 1/2 cup peanuts, 1 cup water
Week 5 Meal Plan:
Breakfast: 1/2 grapefruit, 1/2 cup oat bran cereal, 1/2 cup milk, 1 cup water
Snack: 1/2 cup almond butter on celery stick, 1/2 cup applesauce, 1/2 cup pineapple, 1 cup water
Dinner: 3 oz. chicken breast, 1/3 cup brown rice, 1/3 cup broccoli, 1/3 cup cauliflower, 1 cup cherry tomatoes, 1/3 cup onion, 1/3 cup garlic, 1/3 cup basil, 1/3 cup parsley, 1/3 cup olive oil, salt & pepper, 1/3 cup grated parmesan cheese
Snack: 1/4 cup cashew butter, 1/4 banana, 1/4 cup dates, 1 cup water
Fodmap Elimination Phase Food List
In order to eliminate these problematic carbs from your diet, you first need to identify which ones you consume. Then, you can remove those foods from your diet.
Here is a list of foods that contain fodmaps and tips on how to avoid them.
FODMAP Foods in your diet
• Wheat • Onions • Garlic • Bananas • Apples • Leeks • Asparagus • Celery • Carrots • Broccoli • Cabbage • Peas • Beans • Lentils • Corn • Potatoes • Rice • Sugar • Honey • Molasses • Soy sauce • Mustard • Tomato paste • Mayonnaise • Dairy products • Eggs • Chocolate • Beer • Wine • Soda • Processed meats • Bread • Crackers • Pasta • Pizza • Ice cream • Yogurt • Sauces • Pickled vegetables • Salad dressings • Condiments • Soups • Gravies • Desserts • Cookies • Candy • Snacks • Seasoning mixes • Baking ingredients • Cooking sauces • Ketchup • Vinegar • Salt • Pepper • Spices • Tea • Coffee • Milk • Water
Tips To Avoid Foods High in FODMAPs
1. Read labels carefully. If you see any ingredient listed as “contains gluten,” “may contain lactose,” or “processed in a facility that processes nuts,” it means that the product contains fodmaps.
2. Be careful with spices. Many spices contain fodmaps, especially turmeric, cumin, coriander, ginger, and nutmeg.
3. Don’t eat anything after midnight. This is when your digestive system has been working since dinner. Eating late at night causes your digestion to slow down, which makes it easier for fodmaps to pass through your system.
4. Eat smaller meals. Try eating three small meals instead of two big ones. Smaller meals allow your digestive system to rest between each meal.
5. Drink plenty of water. Drinking eight glasses of water per day help flush out toxins and keeps your digestive tract clean.
6. Take probiotics. Probiotic supplements help restore the balance of bacteria in your gut.
7. Use natural remedies. Natural remedies include things like apple cider vinegar, aloe vera juice, and psyllium husk powder. These items help support your digestive health and prevent further damage to your intestinal lining.
8. Eliminate alcohol. Alcohol is known to dehydrate your body and cause dehydration. Dehydration slows down your digestion and allows fodmaps to enter your bloodstream.
9. Get regular exercise. Exercise stimulates your appetite, helping you feel fuller faster.
10. Stay away from sugar. Sugars are highly processed and difficult to digest. Once digested, sugars travel quickly into your bloodstream, causing an insulin spike. Insulin spikes lead to hunger pangs and cravings for sweets.
11. Cut back on caffeine. Caffeine speeds up your heartbeat and breathing rate, leading to increased production of adrenaline. Adrenaline triggers the release of cortisol, which leads to stress and anxiety. Stress and anxiety can trigger cravings for sugary snacks.
12. Limit dairy. Dairy products are often loaded with fodmaps. Cheese, milk, yogurt, ice cream, butter, and other dairy products all have high levels of fodmaps.
13. Reduce inflammation. Inflammation occurs when your immune system attacks foreign substances such as food particles. When your immune system is inflamed, it releases chemicals called cytokines, which increase your risk of developing IBS symptoms.
14. Keep a food journal. Keeping track of what you eat will give you insight into how your diet affects your overall health. It’s also helpful if you’re trying to lose weight because it gives you an idea of what foods to avoid.
In conclusion, if you have irritable bowel syndrome (IBS), you may already be familiar with the acronym FODMAPs. These are short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They’re also known as carbohydrates that cause gas, bloating, cramping, diarrhea, and/or constipation. While many people find relief from their symptoms when following a low-FODMAP diet, others still struggle with IBS even after trying everything else. This guide will give you a better understanding of the FODMAP diet and help you manage your IBS symptoms.