What is the FODMAP food, how does the diet work and is it safe?
A LOW FODMAP diet is a diet with a difference – it won’t help you lose weight.
But it can help prevent symptoms such as bloating, wind and abdominal pain. Intrigued? Here’s everything you need to know.
What is the low FODMAP diet?
The low FODMAP diet was developed by a team at Monash University in Melbourne, Australia.
It’s now been successfully adapted in the UK by researchers at and implemented at Guy’s and St Thomas’ NHS Trust in London.
FODMAP is an acronym for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols” – Catchy, right?
Put simply, these are sugars and carbohydrates that are poorly absorbed by the small intestine and digestive system – leaving them able to feed intestinal bacteria.
A high FODMAP foods can fuel symptoms such as pain, bloating, and flatulence in people with irritable bowel syndrome (IBS).
The low FODMAP diet seeks to avoid these foods – a list which includes garlic, onions, cakes and cheese.
How does the low FODMAP diet work?
The low FODMAP diet differs from many other diets in the way that weight loss is not its goal – and it is unlikely that following a low FODMAP plan will help you shed the pounds.
Instead, the diet prevents symptoms such as bloating, wind and abdominal pain – all associated with IBS.
High FODMAP foods increase in the amount of water in the small intestine which may contribute to loose stools and also feed bacteria in the gut, which can result in gas.
By choosing low FODMAP foods, which include spinach, chicken, bananas and blueberries, you can avoid these symptoms.
What are the FODMAPs?
Some high FODMAP foods to avoid include:
Oligiosaccharides
Avoid these: Onions, wheat, leeks, nectarines, barley, rye, lentils, pistachios, kidney beans, broccoli
Eat instead: Quinoa, corn, potato, buckwheat, pumpkin, cucumbers, tomato, courgettes and gluten-free items
Disaccharide (Lactose)
Avoid these: Milk, cottage cheese, ice cream, yogurt
Eat instead: Feta, cheddar cheese, lactose-free products, soy or almond milk alternatives
Monosaccharide (Fructose)
Avoid these: Apples, mango, honey, pineapples and pears
Eat instead: Banana, blueberries, raspberry, strawberries
Polyols
Avoid these: Mushrooms, cauliflower, prunes, blackberries and sugar alcohols (xylitol, sorbitol)
Eat instead: Almonds, pine nuts, Brazil nuts and stevia
Garlic and onions should be avoided entirely.
Is the low FODMAP diet safe?
The low FODMAP diet is still a relatively new concept in the UK but gradually more and more GPs and gastroenterologists are referring patients for advice from a registered dietitian with experience of the low FODMAP diet.
While the diet is safe, it is also quite a complex approach to food.
It is important that you receive good quality advice if you’re serious about following it.
Are there any success stories when it comes to the low FODMAP diet?
The low FODMAP diet is effective for treating digestive issues and is successful at alleviating gut symptoms for around 70 per cent of people with IBS who try it.
Beth Trueman, 22, was first struck by extreme bloating as a university student.
She has since learnt how to cope with her chronic illness since discovering a “low FODMAP diet”, which helps to keep her symptoms at bay.