FODMAPs 101

Did you know, irritable bowel syndrome (IBS) is thought to affect 7-15% of the world's population? Even though IBS is considered quite common, many people still feel frustrated while they may have an answer to their digestive symptoms, they still don't know how to manage them. If you or someone you know has been diagnosed with IBS, the phrase “FODMAP diet” might sound familiar to you. At some point, maybe you did a quick Google search but still aren't fully sure what it means. Let's break down the basics of FODMAPs and how this scientifically supported approach can help manage your unique IBS symptoms and lead to a healthier relationship with food!

What are FODMAPs? 

FODMAP is an acronym that stands for Fermentable, Oligo- Di- Mono-saccharides, And Polyols. Essentially, these are a group of carbohydrates that individuals with IBS may not tolerate and absorb well in the gut based on extensive research by Monash University. The foods that fall under these categories can trigger digestive symptoms such as constipation and or diarrhea, pain, bloating, and excessive gas. Some people may have all of these symptoms, some may only have a couple. It’s important to note, IBS is a highly individualized condition defined by different symptoms that can change over time. In addition, the tolerance and sensitivity to those specific carbohydrates can differ among people and may also fluctuate throughout life. This is why it’s important to never approach anyone the same way to manage their IBS symptoms. 

The specific FODMAP carbohydrate groups to monitor are fructose, lactose, mannitol, sorbitol, fructans, and Galactooligosaccharides or GOS you can see broken down below.

Knowing these groups and what foods fall into these categories is the start of following the process known as the FODMAP elimination diet. This diet approach is to find the foods you precisely can and cannot tolerate. Below is a more extensive food list of high FODMAP foods in the groups discussed above. This table is not all-encompassing but does give a brief introduction to more of the main foods to become familiar with.

Monash University

How does this diet work? 

Since there are a large variety of foods that may be contributing to your digestive symptoms, the FODMAP elimination diet is a 3 phase process with the goal of finding balance between controlling IBS symptoms and expanding your options of food as much as possible. 

Phase 1: Elimination or low FODMAP diet (2-4 weeks)

• During this phase, you would stick to only low FODMAP foods and avoid any of the FODMAP foods considered moderate-high such as the ones listed above.

Phase 2: Reintroduction (6-8 weeks)

• Once the first phase is complete, and you do experience an improvement in symptoms, you can start the reintroduction phase. Throughout this phase, you are still following a low FODMAP diet but you will begin incorporating moderate-high FODMAP foods back in one FODMAP subgroup at a time, such as fructose with an apple. This is called “ food challenges”. It’s to determine which FODMAPs you can tolerate and don't need to avoid anymore and which you do based on your symptoms experienced throughout the “challenge”. You can also experiment with the amount of the food you are trialing. Some people can tolerate a smaller serving size of the food that tends to cause symptoms. 

Phase 3: Personalization (long-term) 

• The last phase focuses on setting yourself up for success with the knowledge you acquired about yourself in phase 2. This diet will be something you stick to long term to manage symptoms. Ongoing food challenges may be needed due to changes in tolerance and symptoms that may occur over time. 

How do I know if this is right for me? 

If you have struggled with managing your IBS symptoms and find yourself often “dealing with the consequences” after eating a meal, this approach might be for you.  Always remember to consult your doctor for an accurate IBS diagnosis as sometimes other conditions and symptoms may present similar to IBS. It’s also important to work with a dietitian during this process as this diet can be limiting especially during phase 1. A dietitian can help ensure your nutritional needs are still being met, help guide you throughout the process, and provide extra tools and strategies to help increase your quality of life! With the right guidance, the FODMAP diet can result in a lasting lifestyle change that improves your IBS symptoms tremendously.