Powrót
Low FODMAP Diet – Foods and Application. Key Information About the Low-FODMAP Diet
Are you struggling with digestive issues, bloating, and gastrointestinal discomfort? Have you visited several specialists, only to be told to observe which foods trigger your symptoms?
The low FODMAP diet might be the solution to your problems. Read on to learn what the low FODMAP diet is and who it’s recommended for. Discover the list of recommended and non-recommended foods.
In this article, you will learn:
What Is the Low FODMAP Diet?
The low FODMAP diet is a dietary approach developed to alleviate gastrointestinal symptoms. The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are:
- F – Fermentable
- O – Oligosaccharides
- D – Disaccharides
- M – Monosaccharides
- P – Polyols
FODMAPs are poorly absorbed carbohydrates in the small intestine. These compounds pass undigested into the large intestine, where gut bacteria ferment them, producing gas and drawing water into the intestines.
The low FODMAP diet involves eliminating foods that contain these fermentable short-chain carbohydrates.
FODMAPs – Common Symptoms
The most common symptoms triggered by high-FODMAP foods include:
- Bloating
- Abdominal pain
- Excess gas
- Diarrhea
- Constipation
- Gurgling or rumbling sounds in the intestines
Bloating: Gas production during fermentation can cause a feeling of fullness and abdominal distension.
Abdominal pain: The buildup of gas and intestinal wall expansion causes cramps and discomfort.
Excess gas: An increase in intestinal gas can lead to frequent and bothersome flatulence.
Diarrhea: FODMAPs attract water to the intestines, resulting in loose stools.
Constipation: In some cases, FODMAP fermentation may slow down bowel movements.
Intestinal gurgling: Bacterial activity and movement of undigested food can cause loud digestive noises.
Low FODMAP Diet – Foods
Understanding which foods are high or low in FODMAPs is crucial for managing symptoms. The following table divides foods into those with high and low FODMAP content to help you plan your diet and reduce discomfort.
| Low FODMAP Content | High FODMAP Content | |
|---|---|---|
| VEGETABLES | potatoes, pumpkin, green beans, broccoli, leeks, zucchini, parsnip, lettuce, arugula, kale, beet greens, radish, spinach, celery, chives, olives, eggplant, tomato, bell pepper | onion, garlic, shallots, peas, savoy cabbage, Brussels sprouts, artichokes, Jerusalem artichoke, beetroot, cassava, cauliflower, asparagus, carrot, chickpeas, beans, lentils |
| FRUITS | unripe banana, melon, strawberries, raspberries, papaya, tangerine, orange, kiwi, grapes, lemon, lime, pineapple, passion fruit, rhubarb, blueberries | avocado, watermelon, apples, pears, peaches, nectarines, apricots, plums, cherries, mango, grapefruit, blackberries, pomegranate, lychee, dried fruits |
| GRAINS | buckwheat, millet, oats, quinoa, tapioca, rice, potato starch | wheat, rye, barley, semolina, couscous |
| NUTS, SEEDS | walnuts, hazelnuts, pecans, Brazil nuts, peanuts, pine nuts, macadamia, pumpkin seeds, sunflower seeds, sesame, flaxseeds, chia seeds | almonds, cashews, pistachios |
| DAIRY | lactose-free milk and dairy, cheddar, parmesan, grana padano, brie, camembert, feta | milk, yogurt, buttermilk, kefir, halloumi, mascarpone, curd cheese, cream, soft cheese spreads |
| SWEETENERS | maple syrup, sugar, glucose | xylitol, maltitol, mannitol, sorbitol, honey, agave syrup, fructose |
Who Is the Low FODMAP Diet For?
The low FODMAP diet is designed to help individuals suffering from digestive issues. It’s mainly recommended for:
- Irritable Bowel Syndrome (IBS)
- Intestinal hypersensitivity
- Inflammatory Bowel Diseases (IBD)
- Certain food intolerances
- Post-bowel surgery
- Small Intestinal Bacterial Overgrowth (SIBO)
The diet is particularly effective for IBS, which causes abdominal pain, bloating, gas, diarrhea, or constipation. According to Poland’s national health portal (pacjent.gov.pl), the low FODMAP diet alleviates symptoms in approximately 75% of IBS patients and improves gut function.
It’s also useful for individuals with other functional gastrointestinal disorders, such as hypersensitivity or specific food intolerances, by reducing symptoms caused by gas accumulation and motility disorders. Additionally, it can aid patients with IBD during remission, after bowel surgery, and those with SIBO.
Phases of the Low FODMAP Diet: Guidelines and Use
The low FODMAP diet consists of three main phases:
- Elimination
- Reintroduction
- Personalization
Each phase has specific goals and is crucial to determining individual FODMAP tolerance. The diet should be supervised by a clinical dietitian to avoid nutritional deficiencies and ensure effectiveness.
1. Elimination Phase (4–6 weeks)
This is the most restrictive stage, where all high-FODMAP foods are removed. The aim is to reduce or eliminate digestive symptoms like pain, bloating, gas, diarrhea, and constipation.
Why eliminate FODMAPs?
They are fermented by gut bacteria, leading to excess gas, increased water in the intestines, and spasms. Removing them calms the gut and improves symptoms.
What to eliminate?
- Oligosaccharides: Found in wheat, onion, garlic, legumes, asparagus, artichokes
- Disaccharides: Lactose in cow, goat, sheep milk, soft cheeses (ricotta, curd)
- Monosaccharides: Fructose in apples, pears, mango, honey, fructose syrups
- Polyols: Sorbitol, mannitol, xylitol, maltitol in “sugar-free” products and some fruits (plums, cherries, peaches)
2. Reintroduction Phase (6–8 weeks)
Begins after symptom improvement. The goal is to identify individual FODMAP tolerance. Foods are reintroduced one group at a time in small amounts, gradually increasing to monitor reactions.
Example:
- Fructans: Try a slice of whole-grain bread or some onion
- Lactose: Introduce 100 ml of milk or ricotta
- Fructose: Eat half an apple
- Polyols: Try plums or sorbitol-containing gum
Monitor symptoms such as bloating, abdominal pain, diarrhea, and constipation to build a personal tolerance profile.
3. Personalization Phase (long-term)
This final phase involves maintaining a diet tailored to your tolerance. Only problematic foods are avoided, while tolerated ones are reintroduced.
Why personalize?
Not all FODMAPs need to be excluded permanently. A balanced, varied diet without symptoms is the ultimate goal.
Benefits:
- Maintains dietary diversity and prevents deficiencies
- Reduces unnecessary restrictions
- Supports gut health—long-term total FODMAP elimination may harm the gut microbiome
Over time, tolerance can improve, especially after addressing gut health (e.g., SIBO treatment or probiotics).
Long-Term Low FODMAP Management
The goal is to minimize IBS and digestive symptoms while maximizing dietary diversity. Staying on a strict elimination phase too long can lead to deficiencies and health risks.
Benefits and Challenges of the Low FODMAP Diet
Benefits:
It often brings relief to individuals who’ve struggled with digestive issues for years—especially when other treatments fail.
Challenges:
- It’s complex and requires meticulous food tracking
- Time-consuming and initially difficult
- Many commonly consumed foods are high in FODMAPs (wheat, garlic, milk)
- Giving up favorite foods can be emotionally challenging
Udostępnij ten artykuł
