What are FODMAPs? |
FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols.
Okay, so what does that mean in English? Basically, FODMAPs are certain carbohydrates that are found in many foods common in the Western diet. These foods are 1) osmotic, meaning they pull water into the intestinal tract; 2) are not digested or absorbed well; and 3) are susceptible to being fermented upon by bacteria WHEN EATEN IN EXCESS. Technically, the low FODMAP diet is an elimination diet - however, it is a diet that can be shaped and modified for each individual after the elimination period. The goal is to limit FODMAPs, not necessarily taking them out of the diet completely. |
Symptoms of High FODMAPs |
Symptoms of a diet containing high FODMAPs foods include but are not limited to:
|
Okay so... what can I eat?
Below are two lists: one with low FODMAPs foods, and one with high FODMAPs foods.
NOTE: these are not comprehensive lists of all foods on the FODMAP spectrum.
NOTE: these are not comprehensive lists of all foods on the FODMAP spectrum.
How to Start the Low FODMAP Diet |
As mentioned above, the low FODMAP diet is an elimination diet. All foods that contain high FODMAPs are taken out of the diet for a minimum of six weeks. Afterwards, foods are added back into the diet one at a time in order to identify a person's triggers (foods that give a person symptoms).
|
Useful Resources
For more in-depth information, check out the following links:
Stanford Hospital & Clinics: The Low FODMAP Diet
Fermentable Foods: Trouble in Your Diet
Nutrition 411: The Low FODMAPs Diet
Kate Scarlata, RDN Website and Blog
Stanford Hospital & Clinics: The Low FODMAP Diet
Fermentable Foods: Trouble in Your Diet
Nutrition 411: The Low FODMAPs Diet
Kate Scarlata, RDN Website and Blog