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The Low FODMAP Diet

The low FODMAP diet (LFD) is a proven strategy that has helped many IBS sufferers discover the foods that make their symptoms worse.  I'm one of those people and the diet did change my life.  However, it's not an easy diet and it's not the right fit for everyone.

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Scroll down to find out more about the low FODMAP diet and if it's right for you.  This is an only an introduction and I will be adding more resources in the future.  For now, I've included links to resources that I found helpful.

To find out more about the low FODMAP diet...

  • Watch the video

  • Click the links in the white box

  • Just scroll down!

What are FODMAPs?

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FODMAPs are short chain carbohydrates (sugars) that aren't well digested in your intestines.  For more detailed info go to Tips For Healthy Eating - Carbs and IBS.

As these undigested FODMAPs move through your intestines, they attract water.  When they reach your large intestine they are readily fermented by your gut bacteria creating gas.  This extra water and gas causes the walls of your intestine to expand and stretch.

Many people don't digest FODMAPs very well and may experience some mild discomfort.  But for people with IBS and a hypersensitive gut, this stretching of the walls of your intestine may be felt as pain. 

People with IBS can also have problems with motility (speed things move through your intestines).  Extra water and gas can also cause bloating, distension, lots of farting, diarrhea, constipation or both.

FODMAPs can be found pretty much wherever you find carbs.  They occur naturally in fruits and veg, grains, beans, dairy, nuts and honey.  Or they can be added to foods, e.g. artificial sweeteners.

What is the Low FODMAP Diet?

The Low FODMAP diet (LFD) is a 3-step elimination diet:

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1) Elimination:  2-4 weeks

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2) Reintroduction:  8-12 weeks

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3) Adaptation:  Long Term

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  • Complete exclusion of all high FODMAP foods is not forever.  The LFD is is an elimination diet designed to find out if FODMAPs are contributing to your IBS symptoms and which ones. ​

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  • The LFD is one of the most powerful tools currently in the IBS toolbox and has been shown to help about 75% of people who complete it successfully.

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  • The LFD is not a cure for IBS.  Success is considered to be a reduction in symptoms, but other factors like stress still play a role.

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  • Complete high FODMAP elimination doesn't last forever, but it's still a big commitment.  At best it will take 3-4 months, or longer, depending on the reintroduction phase.

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  • The LFD requires knowledge, preparation, commitment, tracking and a certain level of body awareness.  It's not easy, but can be very worth it!

Phases of the Low FODMAP Diet

A little more info about the different phases of the FODMAP diet to help you decide if it's right for you!

Before You Start

Most descriptions of the diet miss this step, but here's a few things to think about before you get started.  It's not a diet you can just start on a whim.

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  • Decide if you will work with a registered dietitian or try on your own

  • If you choose to work with an RD, find one that specializes in gut issues 

  • If you're going solo, plan time to research or take a course

  • Decide how you will track food and symptoms e.g. apps or old school pen and paper

  • Think about your current diet and changes you will have to make

  • Find low FODMAP recipes and check out low FODMAP products

  • Choose a realistic start date e.g. not right before your holidays!

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1) Eat Low FODMAP: 2 - 4 Weeks

This phase is the complete elimination of all high FODMAP foods or portions.  Some foods are high FODMAP at pretty much every serving size, but for others it depends on the portion sizes.  So get out your measuring cups and consider investing in a food scale!

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Complete elimination of all high FODMAP foods is not an easy task, because lots of foods contain FODMAPs and they can be sneaky.  Check your labels, because some common food additives are high FODMAP.

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During this phase you will discover if FODMAPs are making your symptoms worse.  If there is improvement in your symptoms, then you will move on to the reintroduction phase.  If there is no improvement, even after checking for sneaky FODMAPs, then this diet is not for you.

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2) Reintroduction: 8 - 12 Weeks

During this phase you will discover which FODMAPs are making your symptoms worse.  You will continue to eat a low FODMAP diet, while you systematically test each FODMAP group.

 

This takes time because each group is tested over a 3 day period, increasing the amount of the  FODMAP containing food each day, and then at least a 3 day rest period to let any symptoms settle before trying the next test food. 

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Many people want to stop after the first phase because they are feeling so much better eating completely low FODMAP.  But it's a very restrictive diet and it can be difficult to get all the nutrients you need, so the reintroduction phase is a must.

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3) Adapted FODMAP: Long Term 

Once you discover which FODMAPs and what portion sizes are affecting your symptoms, you can get on to phase 3.  This is your own personalized eating plan, adapted just for you. 

 

FODMAPs and portion sizes that made your symptoms worse are taken out and all the other foods are added back in.  And it may not even be necessary to avoid your FODMAP triggers, as there are now digestive enzymes on the market that can help.

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This may be a long term diet, but possibly not your forever diet.  Tolerances can change over time, so you may want to retest foods at a later date.

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Is the Low FODMAP Diet right for you?

Do you have an IBS diagnosis from your doctor?

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  • If YES, then this diet could be for you

  • If NO, then this diet is not for you until you get an actual diagnosis​

Talk to your healthcare team before starting the diet if you are:

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  • Elderly

  • Pregnant

  • A child

  • Suffering from multiple medical conditions

  • Underweight and/or struggling with emotional eating

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Is the LFD suitable for your lifestyle?

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  • Can you afford it?  Although possible to do the diet on a budget, it's much easier if you can afford some specialty items.

  • Do you do your own grocery shopping and cooking?  The diet is almost impossible to do if you rely on take out and processed foods or if you have little choice in meal planning.

  • Do you have the time and energy? At best the initial phases take 3-4 months.  Your diet will change completely, you will have to think about every bite you put in your mouth and track your diet and symptoms.

What kind of a person are you?

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  • Are you ready and willing to make big diet changes?

  • Can you make a 3-4 month time commitment?

  • Do you have the time to research and/or meet with an RD?

  • Can you make the time to track your diet and symptoms?

  • Can you give up your favourite foods and perhaps try some new ones?

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If you answered NO to any of these questions, your symptoms are mild or you're at risk, the simplified version may work for you!

The Simplified LFD

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The simplified, or gentle, low FODMAP diet is a less restrictive version.  The same 3 phases still apply, but only the highest FODMAP foods are removed.  You don't have to go completely low FODMAP, so there's much less to think about and change.  The simplified version is also more personalized from the start, as it's based on your typical diet.

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The simplified LFD could be a good choice if your symptoms are mild, you can't cook or shop for yourself, you don't have the time or you struggle with big diet changes.  It's still restrictive though, so talk to your healthcare team about this option if you are at risk of malnutrition, have other medical conditions, disordered eating or an eating disorder.   

Resources

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I used some of these resources while I was prepping for and following the low FODMAP diet. Others I found during my IBS research. This is by no means an exhaustive list, as more and more resources are coming out all the time.  If you're researching on your own, just be sure the info comes from a trustworthy source.

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If you've found something helpful that's not on my list, please send it through my contact!

Registered Dietitian

Working one on one with a Registered Dietitian is the best way to do the low FODMAP diet.  The very best way is to work with an RD who has been specially trained.

  • Monash University in Australia developed the low FODMAP diet and is the world leader in FODMAP testing and research.  They run a course on the low FODMAP diet and IBS for RDs from around the world and you can find them on the Monash Directory.

 

       Go to https://www.monashfodmap.com/online-training/fodmap-dietitians-directory/

Courses

  • A Little Bit Yummy is a paid membership website (US $24/month) with online courses for each of the phases of the diet, dietitian led classes, tons of recipes and a chat where you can ask questions and get answers from trained RDs.  Highly recommended!

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       Go to https://alittlebityummy.com/

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  • Monash University also runs an online course for IBS patients (US $50).  I didn't take this course and can't give a personal recommendation, but the info can be trusted.

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       Go to https://www.monashfodmap.com/online-training/patients-course/

Apps

I used the app from Monash University when I did the low FODMAP diet.  I thought it was fairly user friendly and good value for the money.  Includes food guide, recipes and a booklet with diet guidelines.  Spoonful can be used alongside the Monash app to scan bar codes at the grocery store.

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  • Monash FODMAP app

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        Go to https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

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  • Spoonful

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       Google https://play.google.com/store/apps/detailsid=com.spoonful.eats&hl=en_CA&gl=US

       Apple   https://apps.apple.com/ca/app/spoonful-food-scanner/id1481914232

       Info      https://support.spoonfulapp.com/kb/how-to-use-spoonful-alongside-the-monash-app/

Free Websites

  • Fodmap Everyday has lots of info and low FODMAP recipes.  

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       Go to https://www.fodmapeveryday.com/

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  • Fodmap Friendly has recipes, resources and lists of products that are low FODMAP

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        Go to https://fodmapfriendly.com/

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  • Monash University has lots of blogs and articles online for free

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Books

A few selections just in case you prefer to read old school instead of on screen.  Just keep in mind that FODMAP research is ongoing and foods are constantly being tested.  Sometimes designations as low or high FODMAP change and recipes can become outdated.

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  • The IBS Elimination Diet and Cookbook - By Patsy Catsos

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  • The 28-Day Plan for IBS Relief: 100 Simple Low-FODMAP Recipes to Soothe Symptoms of Irritable Bowel Syndrome - by Audry Inouye and Lauren Renlund

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