Facts About the Low FODMAP Diet

As you can probably guess by the name, there’s nothing warm and fuzzy about irritable bowel syndrome (IBS).

From abdominal pain — think steel-toed gremlins stomping on your guts — to diarrhea, bloating and constipation, IBS can take a serious toll on physical and mental health. This is especially true for women and people assigned female at birth (AFAB). Research shows women with IBS feel more fatigue and depression and have a lower quality of life compared to men with IBS.

While there’s no cure for IBS, the chronic condition may be aggravated by what you eat. Something as simple as a side of broccoli or a few sips of soda can turn a five-star meal into a five-alarm panic.

This is where the low FODMAP diet may be able to help.

Read: Fast Facts: What You Need to Know About Irritable Bowel Syndrome (IBS) >>

​What does FODMAP stand for?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Those are all fancy words for carbohydrates (sugars) that are not easily absorbed in the small intestine.

As a result, people with IBS and other digestive conditions may experience pain, bloating, diarrhea and cramping after consuming high FODMAP foods.

​What is the low FODMAP diet?

The low FODMAP diet involves eliminating and reintroducing high FODMAP foods into your diet to see what triggers IBS symptoms. Food reactions vary from person to person, so what may trigger IBS symptoms for one person may not trigger them for another.

The low FODMAP diet should only be done for a short amount of time and used as a temporary option to help reduce symptoms.

​How does the low FODMAP diet work?

The low FODMAP diet is basically an elimination game.

Here’s how it works, according to the American College of Gastroenterology:

All high FODMAP foods are eliminated from consumption for two to four weeks.After six weeks, high FODMAP foods are introduced one at a time, every three days. By reintroducing these foods one at a time, you can learn what foods trigger which symptoms (if any).

Again, it’s important to note that the diet is temporary and shouldn’t be continued for long periods of time. As always, talk to your healthcare provider (HCP) before trying the low FODMAP diet — it may cause nutritional deficiencies and other health issues.

​What are low FODMAP diet foods?

Low FODMAP diet foods contain — you guessed it! — lower amounts of FODMAPs and are less likely to trigger IBS symptoms.

Low FODMAP foods include:

Eggs Unseasoned meat: Chicken, beef, porkUnseasoned seafood: Fresh or frozen fish or seafood (with nothing added)Dairy/Dairy alternatives: Aged hard cheeses (cheddar, Colby, parmesan), almond milk, cashew milk, eggs, lactose-free milk, lactose-free yogurt, rice milk Grains: Bread pasta, cereal, pastries made from corn,oats, rice, quinoa, spelt, potatoVegetables: Bell peppers, bok choy, carrots, celery, chives, cucumber, eggplant, green beans, kale, lettuce, potatoes, pumpkin, radishes, spinach, tomatoes, winter squash, yams, zucchiniFruits: Blueberries, cantaloupe, grapefruit, kiwi, lemons, limes, papaya, passion fruit, pineapple, raspberries, strawberriesNuts/Seeds: Almond butter, macadamia nuts, peanuts, seeds, walnutsSweeteners/Sweets: Dark chocolate, maple syrup, table sugar, rice malt syrupArtificial sweeteners: Aspartame, saccharin, sucraloseBeverages: Coffee, diet soda, teas (but avoid chia, chamomile, dandelion, fennel or oolong)

Read: 5 Foods to Help You Live to 100 (Really) >>

​What are high FODMAP diet foods?

High FODMAP foods are harder to digest and more likely to cause pain, gas and bloating in people who have problems with digestion.

To eat a low FODMAP diet, avoid the following High FODMAP foods:

Meats: Marinated meat, poultry or seafood; sausages, salami, processed meats Dairy: Goat, cow, sheep milk/milk products; coconut milk; custard; ice cream; soft unripened cheeses (brie, cottage cheese, cream cheese, ricotta, sour cream), soy milk, yogurt)Wheat-based products: Cereal, bread, pasta, pastries, crackers, snack bars made with barley, rye or wheatBeans and legumes: Beans, black-eyed peas, chickpeas (garbanzo beans), lentils, lima beans, kidney beans (cannellini beans), pinto beans, soy beans, split peasVegetables: Artichoke, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, leeks, mushrooms, onions, sugar snap pea, summer squashFruits: Apples (including applesauce and apple juice,) apricots, avocados, banana, blackberries, canned fruit in fruit juice, cherries, dried fruit, fruit juice, grapes, lychee, mango, nectarines, peaches, pears, pineapples, plums, watermelon Nuts: Cashews and pistachiosSugar substitutes: Isomalt, lactitol, maltitol, mannitol, sorbitol, xylitolFiber substitutes: InulinBeverages: Beer, port, rosé wine, sherry, soft drinks with high-fructose corn syrup, certain teas (chamomile, chia, dandelion, fennel and oolong)

​Who shouldn’t try the low FODMAP diet?

The low FODMAP diet is designed for people with IBS and gastrointestinal conditions. The diet is very restrictive, so it’s not recommended for people who have limited eating plans such as vegans and people with food allergies.

The diet also isn’t recommended for people who have eating disorders or disordered eating.

Read: The Pros and Cons of Being Vegan >>

​FODMAP or forget it?

If you have IBS, or think you might, talk to your HCP about the low FODMAP diet. It’s not for everyone, but if it’s right for you, you may be able to curate a delicious diet that reduces symptoms.