Low Fodmap diet for IBS/ibd
The low FODMAP diet is a dietary approach designed to alleviate symptoms associated with Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD).
he Low FODMAP Diet is a game-changer for IBS/IBD Patients.
Studies indicate low FODMAP diets significantly reduce IBS symptoms like bloating, gas, and abdominal pain.
One study published in the Journal of Gastroenterology found 75% of IBS patients experienced symptom relief on the diet.
Another study in Gastroenterology & Hepatology revealed a reduction in gut inflammation among IBD patients following a low FODMAP regimen.
The goal of the diet is to find out which food groups you react to and that trigger your IBS symptoms. So that in the end you will have clear knowledge of which foods you have to avoid and which foods you can introduce back into your diet.
The principle behind the diet is simple:
FODMAPs are fermentable carbohydrates that can trigger digestive issues in sensitive individuals. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that are poorly absorbed in the small intestine and can ferment in the gut, leading to symptoms such as bloating, gas, abdominal pain, and diarrhea.
By reducing intake of high-FODMAP foods, patients can alleviate symptoms and improve gut health.
Following a low FODMAP diet involves limiting intake of high-FODMAP foods while focusing on those that are low in these fermentable carbohydrates.
FODMAP Break Down
Fermentable: the F in FODMAP stands for fermentable and this is the process where the gut bacteria ferment the FODMAPs and produce gas. Basically the process that has been explained in the video above.
Oligosaccharides: this FODMAP group consists of two food groups: fructo-oligosacharides (fructans / FOS) and galacto-oligosaccharides (galactans / GOS). Fructans are found in foods such as onions, garlic and wheat. Galactans are found in legumes and pulses.
Disaccharides: this FODMAP group is lactose. Lactose is found in dairy products, such as yoghurt, milk and cheese.
Monosaccharides: this is the FODMAP group fructose. Fructoseis found in different fresh fruits, dried fruits, honey and is often used as a sweetener, for example in the form of high fructose corn syrup.
Polyols: this FODMAP group consists of two food groups: sorbitol and mannitol. Both are found in different fruits and vegetables and are also used as an artificial sweetener.
Sorbitol can for example be found in avocado, broccoli and blackberries. Mannitol is found in cauliflower, celery and sweet potato.
So, when following the low FODMAP diet, we focus on the following food groups: fructans, galactans, lactose, fructose, sorbitol and mannitol.
THE ELIMINATION PHASE
In the elimination phase, you are going to eliminate high FODMAP foods from your diet and swap them for low FODMAP alternatives.
The goal of this phase is to get your symptoms under control. This phase usually lasts 2 to 6 weeks. If your symptoms have improved enough during this period, you can move on to the reintroduction phase.
THE REINTRODUCTION PHASE
In the reintroduction phase, you are going to reintroduce the different FODMAP groups back into your diet one by one.
You test one or several foods per group (depending on the FODMAP group) and increase the amount of the food that you take each day, for a total of three testing days.
THE PERSONALIZATION PHASE
After the reintroduction phase, you know which FODMAP groups you can and cannot tolerate. Then you can introduce the groups that you reacted well to back into your diet and created a FODMAP diet that is adapted to your personal tolerance levels.
It is advised to repeat tests of foods that you didn’t tolerate well over time, to see if your tolerance changes. You can also test combinations of different FODMAP groups to expand your knowledge what you can and cannot tolerate
HOW LONG DOES THE LOW FODMAP DIET TAKE?
The duration of the diet depends a bit on how quickly you move through the different phases. On average it takes people 3 to 4 months to get through the elimination phase and reintroduction phase of the diet.
The quicker you can start including more foods back into your diet, the better.
You can find clear charts with illustrations on google images, Etsy, and Pinterest, which is helpful for glancing at while you are doing your grocery shopping. For a quick overview, scroll the list below of safe foods on a low FODMAP diet and foods to avoid.
Safe foods to enjoy on a low FODMAP diet:
Rice
Quinoa
Chicken
Fish
Eggs
Carrots
Spinach
Blueberries
Strawberries
Grapes
Corn
Potatoes
Sweet potatoes
Carrots
Spinach
Kale
Bell peppers
Tomatoes
Cucumbers
Zucchini
Eggplant
Strawberries
Blueberries
Oranges
Grapes
Kiwi
Pineapple
Bananas
Cantaloupe
Papaya
Lemons
Limes
Almonds
Walnuts
Peanuts (in moderation)
Pecans
Hazelnuts
Macadamia nuts
Sunflower seeds
Pumpkin seeds
Chia seeds
Flaxseeds
Coconut
Olive oil
Avocado
Eggs
Chicken
Turkey
Fish (salmon, trout, tuna)
Shellfish
Tofu
Tempeh
Firm cheeses (like cheddar)
lactose-free dairy products (lactose-free milk, lactose-free yogurt)
lactose-free ice cream
lactose-free cottage cheese
lactose-free soft cheeses
Foods to AVOID on Low FODMAP’s
Wheat
Onions
Garlic
Apples
Pears
Dairy
Legumes
High-fructose corn syrup
Artificial sweeteners
Cauliflower
Wheat-based products (bread, pasta, cereals)
Onions
Garlic
Apples
Pears
Dairy products (milk, yogurt, cheese)
Legumes (beans, lentils, chickpeas)
High-fructose corn syrup
Artificial sweeteners (sorbitol, mannitol, xylitol)
Cauliflower
Mushrooms
Cashews
Watermelon
Blackberries
Cherries
Sugar snap peas
Artichokes
Sugar alcohols
Honey
Agave syrup
Pistachios
Barley
Rye
Leeks
Shallots
Peaches
Apricots
Plums
Nectarines
Mangoes
Asparagus
Beetroot
Fennel
Cow's milk
Ice cream
Custard
Cottage cheese
Soft cheeses (like ricotta)
Wheat-based cereals
Ghee
High-fat foods
Carbonated beverages
Alcohol (especially beer and rum)
Certain fruits like watermelon, cherries, and blackberries
Certain vegetables like cauliflower, mushrooms, and sugar snap peas
Processed meats containing fillers or additives
Certain nuts and seeds like cashews and pistachios
Certain sweeteners like sorbitol, mannitol, and xylitol
Certain grains like barley and rye
Certain legumes like lentils and chickpeas
When embarking on a low FODMAP diet, it can be critical to work with a healthcare professional, health coach or a registered dietitian. This comprehensive list can serve as a helpful reference but individual tolerance to certain foods may vary, so it's essential to listen to your body and adjust accordingly.
