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The low FODMAP diet is a diet that limits the intake of fermentable carbohydrates, also known as FODMAPs. It is often recommended to help digestive orders, such as irritable bowel syndrome (IBS). FODMAPs are short-chain carbohydrates found in many foods, including dairy products, legumes, vegetables, and fruits.
This article will explain what the low FODMAP diet is, including foods to eat and avoid, the benefits, risks, and a sample menu.
A low FODMAP diet is an elimination diet that restricts foods containing fermentable carbohydrates. Dietitians or doctors often recommend it to reduce symptoms of digestive disorders such as irritable bowel syndrome (IBS). This diet was developed by a team of researchers at Monash University in Australia.
The acronym “FODMAP” stands for:
FODMAPs are carbohydrates that the body cannot absorb well. They draw water into the large intestine, leading to digestive symptoms similar to those in people with irritable bowel syndrome (IBS).
There are four main groups of FODMAPs including:
FODMAPs are found in varying amounts in many foods. Some foods may contain only one type, while others have several.
A brief list of high FODMAP foods include:
Visit our hub to learn more about digestive health.
Research shows that most people with IBS can tolerate no more than 0.5 grams of FODMAPs per meal or snack. We recommend working with a dietitian who can help you ensure you’re not exceeding this limit.
Foods in the low FODMAP diet may include:
The following foods are high in short-chain carbohydrates.
There’s still a lack of research on the long-term effects of the low FODMAP diet, so be sure to consult your doctor before making any dietary changes.
The low FODMAP diet limits the intake of fermentable carbohydrates in your diet. Fermentable carbohydrates are sugars that bacteria in the digestive system can eat. These bacteria then produce gas as they break down these foods, which can cause discomfort to people with irritable bowel syndrome (IBS) and other digestive disorders.
The low FODMAP diet involves removing or reducing all foods that contain high amounts of these fermentable carbohydrates.
However, it is recommended that you slowly reintroduce them after a few weeks to determine which food symptoms are causing problems for you. It is important to work with a dietitian as the low FODMAP diet is a complex way of eating, and you want to ensure you’re still getting enough nutrients.
Read more about irritable bowel syndrome (IBS).
A low FODMAP diet offers numerous health benefits, including:
While the low FODMAP diet may help people with digestive issues, it is important to understand any possible health risks.
Consuming a restricted diet may increase your risk of nutritional deficiencies. This can occur if you do not eat various foods to get all the essential nutrients. This can include:
You may wish to contact your doctor for advice before making changes to your diet. They may refer you to a dietician or nutritionist who can help create a plan to ensure you get all the essential nutrients.
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A low FODMAP diet involves three main steps of restriction, re-introduction, and long-term maintenance:
Below is an example of a low FODMAP diet plan you may wish to try.
If you’re looking for meat alternatives, try firm tofu or tempeh.
The low FODMAP diet is an elimination diet that restricts foods containing specific carbohydrates to reduce symptoms of IBS and other digestive disorders.
This diet involves a three-step process that may take up to 6 weeks to produce improvements. However, not everyone with IBS responds to it.
Contact your doctor if you are considering a FODMAP diet. They may refer you to a nutritionist or dietitian who can help you transition toward a low FODMAP diet.
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