If your guts grumble constantly and you aren't sure why, your diet might offer a path to gastrointestinal peace.
The low FODMAP diet is a three-stage elimination diet designed for people with certain digestive disorders, such as irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). The diet is intended reduce symptoms like stomach pain and diarrhea and identify foods that can trigger symptoms.
Some frequently asked questions about the low FODMAP diet:
1. What is a FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols; which are short-chain carbohydrates that are often difficult to digest.
2. How does the low FODMAP diet work?
During the first phase, high-FODMAP foods are eliminated for two to six weeks. In the second phase, high-FODMAP foods are periodically re-introduced to determine which ones, if any, cause symptoms. The third phase is maintenance — patients are free to enjoy any foods that don't cause symptoms and limit or avoid the ones that do.
3. Is it effective?
The low FODMAP diet is a common and effective treatment for IBS and SIBO. According to Johns Hopkins Medicine, up to 86 percent of IBS and SIBO sufferers who experience relief from symptoms with the diet.
3. What are some high-FODMAP foods?
Dairy, wheat and wheat-based products, beans and lentils, certain vegetables such as garlic and onions, and fruits like apples and pears are all high in FODMAPs.
4. Will it help me lose weight?
While some people lose weight on the low FODMAP diet, it was not developed for weight loss and is too restrictive to sustain long-term. People should only start the low FODMAP diet with their doctor's approval and the support of a registered dietitian.
5. Where can I learn more?
Visit monashfodmap.com for food lists, recipes, and other low FODMAP diet resources.