Living with Irritable Bowel Syndrome (IBS) can be challenging, with symptoms like bloating, gas, abdominal pain, and irregular bowel movements disrupting daily life. In recent years, FODMAPs, certain types of carbohydrates found in our diet have been pointed out as possible culprits causing these symptoms. In this article, you’ll learn what FODMAPs are and everything to know about the low-FODMAP diet. Is it worth a try?
Understanding carbohydrates
Carbohydrates in the diet can be found in different forms:
- simple sugars or monosaccharides, for example, glucose and fructose;
- two monosaccharides can form a so-called disaccharide – ordinary table sugar (sucrose) and lactose;
- more than two monosaccharides can also form long chains of more complex sugars, called polysaccharides – starches and cellulose.
Both simple and complex sugars are essential to us since they provide energy to our bodies. However, too much or too little carbohydrates can lead to problems. The modern diet is usually rich in carbohydrates and overconsumption is common.
What are FODMAPs?
FODMAPs (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides, and Polyols) are carbohydrates with short sugar chains that are not easily absorbed by our intestines. Instead, gut bacteria can use FODMAPs as an energy source through fermentation (a fermentation process). During fermentation, short fatty acids and gases are formed. The effects of FODMAPs are natural but IBS patients may experience digestive problems if the diet is rich in certain FODMAPs.
IBS and FODMAPs
IBS complaints have long been more or less successfully treated with various dietary changes. It is common for patients who have received an IBS diagnosis to get a recommendation to see a dietitian to review their dietary habits. Based on each person’s diet, the dietitian can suggest certain adjustments that could help alleviate symptoms. They are often recommended to avoid certain food ingredients. That’s how they come across a low-FODMAP diet.
What is the low-FODMAP diet?
A diet low in FODMAPs is tried for 6-8 weeks before evaluating its effects. It is typically divided into three phases:
- Elimination: High FODMAP foods are removed from the diet for about 4 weeks. This helps to identify whether FODMAPs are triggering your symptoms.
- Reintroduction: FODMAPs that were excluded are reintroduced one at a time to a level that can be tolerated since not all FODMAPs may be problematic for you. Some high-FODMAP foods are beneficial for gut health as they contain prebiotics that feed the good gut bacteria, so it is important to avoid unnecessary dietary restrictions.
- Personalisation: A long-term eating plan is created based on the reintroduction phase. This includes FODMAP foods that you can tolerate and avoids high-FODMAP foods that trigger symptoms.
Tips on how to try the low-FODMAP diet
Plan Ahead: Preparing meals and snacks in advance can help you stick to the diet.
Read Labels: Check ingredient lists for hidden high-FODMAP foods. You can use our online tool to search for FODMAPs.
Seek Support: Work with a dietitian who specializes in IBS and the FODMAP diet.
Stay Patient: It may take time to identify all your triggers, but the results will be worth it.
However, do not count on any “quick fix” and keep in mind that the FODMAP diet is not about excluding FODMAPs forever, but about reducing an excessive intake of them. Here you’ll find a free, downloadable list of foods that may be high in FODMAPs.
Sources
- Monash University – Low FODMAP diet for Irritable Bowel Syndrome
- J Hum Nutr Diet. 2011 Oct;24(5):487-95.Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome.Staudacher HM1, Whelan K, Irving PM, Lomer MC.
- J Nutr. 2012 Aug;142(8):1510-8. Fermentable carbohydrate restriction reduces luminal bifidobacteria and gastrointestinal symptoms in patients with irritable bowel syndrome. Staudacher HM1, Lomer MC, Anderson JL, Barrett JS, Muir JG, Irving PM, Whelan K.
- J Physiol. 2013 Jan 15;591(Pt 2):401-14. The role of fructose transporters in diseases linked to excessive fructose intake. Douard V1, Ferraris RP.
