The low-FODMAP diet is the only scientifically proven diet recommended worldwide to relieve symptoms of IBS. It involves restricting foods containing high amounts of FODMAPs.
The purpose of the low-FODMAP diet is to manage IBS like symptoms without being too restrictive long term. In the initial phase all high FODMAPs are cut out, then the aim is to work out your own personal tolerance via a reintroduction phase. It’s not about being restrictive forever!
We are looking to achieve a balance where you can eat a whole range of foods with a happy gut.
If you have IBS, have spoken to a medical practitioner and ruled out any other medical issues, a low-FODMAP diet could be the answer you’re looking for.
It can be a little complicated when you’re first starting out!
FODMAPs are cumulative, so while in the initial stages all high fodmap foods are to be avoided, some moderate fodmap foods are allowed in certain quantities. However, please note, it is not recommended that you eat a meal with multiple moderate fodmap foods.
Also it’s worth bearing in mind that while some forms of a certain food are allowed, that doesn’t mean all forms are. For example, while garlic infused olive oil is allowed, garlic is not.
Equally some brands may be okay while others are not. For example, according to the FODMAP app by FM, Belazu balsamic vinegar is allowed while most other brands need to be restricted to 1tbsp.
For this reason, I recommend that if you are following a low-FODMAP diet you aid yourself with the best resources possible. These include the Monash university low-fodmap app and the app FODMAP by FM, developed in partnership with Kings College and the NHS.
- Most IBS sufferers are advised to follow the low-FODMAP diet as strictly as possible for 4-8 weeks then discuss their progress with their dietician before reintroducing higher FODMAP foods.
- Even in the strict phase some people do not need to restrict all the FODMAPs because they absorb lactose and or fructose well. Your medical practitioner may want to test you for these with blood and or breath tests.
- After the strict phase it’s important to reintroduce foods containing FODMAPs to figure out which carbohydrates you can tolerate. It’s different for everyone. Once you’ve worked out what you are sensitive to you can increase variety into your diet. This is particularly helpful when eating out.
A diet low in FODMAPs can be nutritionally adequate and tasty!
It is possible to be a low fodmap vegan; your gut (and the animals) will thank you.
Disclaimer:
This blog is not intended to replace information provided by a qualified health care professional; it is for general information only. I strongly recommend consulting a medical practitioner during the initial diagnostic phase and seeking advice from a registered dietician when embarking on a low-FODMAP diet.
