What is the Low FODMAP Diet?
The Low FODMAP Diet is the gold-standard dietary approach for managing irritable bowel syndrome (IBS). ‘FODMAP’ is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, and represents a group of short-chain carbohydrates and sugar alcohols found in various foods. For some individuals, particularly those with IBS, these fermentable carbohydrates can contribute to digestive discomfort by fermenting in the gut and producing gas.
How does the low FODMAP diet help with IBS?
The low FODMAP diet works by restricting high-FODMAP foods (foods high in fermentable carbohydrates) which can lead to symptoms such as bloating, gas, abdominal pain, and irregular bowel movements in individuals with sensitive digestive systems. If you experience a satisfactory improvement in your symptoms, this restriction period is quickly followed by a systematic reintroduction process, to identify your individual tolerance levels – empowering you with knowledge about your unique symptom triggers.
The Three Stages of the Low FODMAP Diet:
Elimination Phase:
During the initial phase, high-FODMAP foods are restricted to minimise the intake of fermentable carbohydrates. Common culprits include certain fruits (e.g., apples, cherries), vegetables (e.g., onions, garlic), wheat and some dairy products that contain lactose (e.g milk).
Reintroduction Phase:
After a period of strict elimination, if you have a satisfactory improvement in symptoms, you can commence the reintroduction phase. FODMAP-containing foods are systematically challenged, in varying portion sizes, to gauge individual tolerance levels. This phase is crucial for identifying specific triggers.
Personalisation Phase:
After working out what your symptom triggers are, you can then start to adapt to your new normal diet. Personalisation is key, this stage allows you to tailor your diet based on your unique symptom triggers, tolerance levels and preferences.
The Importance of Seeking Specialist Support
While the Low FODMAP Diet offers significant benefits, it is crucial to embark on this journey under the guidance of a registered dietitian specialising in gastrointestinal health, and who is trained to deliver the diet. As dietitians we can provide personalised advice, assess your nutritional status and ensure you’re implementing it safely and effectively. Research also shows there is a big difference in outcomes between those who had been given low FODMAPs education by a dietitian trained to deliver it, as opposed to those who had been given a booklet by their GP, or who have independently followed an app or their own resources.
I’d also recommend fully addressing lifestyle factors and implementing any of the first line healthy eating advice, before considering the low FODMAPs diet as it is very restrictive. Some research suggests the restrictive nature of the diet can lead to long term changes in our gut microbiome and relationship with food. Because of these reasons, its certainly not meant to be a long-term diet, but rather a tool to identify specific food triggers and tolerance levels to these. With this self-knowledge, you can then make more informed food choices that help manage your IBS symptoms.
