What is the Low FODMAP diet?
No, they’re not the latest trend in fashion, they stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.
In other words, they are short-chain carbohydrates that are difficult to be broken down in the gut resulting in fermentation which can cause smelly gas and inflammation (both f which are symptoms of IBS) in the large intestine, which can lead to SIBO or a whole multitude of symptoms relating to IBS. Therefore a low FODMAP diet is recommended for people suffering from IBS-D, IBS-C, IBS-A or a diet to follow after treatment for SIBO.
- Beans, peas and pulses
- Certain veggies such as onion and garlic
- Inulin and FOS (fructooligosaccharides) which are processed food additives
Dairy products containing lactose (a sugar). However, most IBS suffered are able to tolerate lactose in small amounts but too much can cause problems. A milk alternative is usually advised but make sure you are still getting calcium.
Download my ‘Milk Alternative Cheat sheet’
This is a carbohydrate called fructose (a sugar) found in particular fruits and natural sugars, such as:
Sugar Snap Peas
Again these are natural sugars that are added to diet free sodas and sugar-free products so look out for sorbitol and xylitol. They are also found in some stone fruits and veggies.
- Sugar-free sweets
How Can The Low FODMAP Diet Help My Gut?
As we now know, there are some of us whose tummies are more sensitive than others and would benefit from not trying to digest certain foods. The Low FODMAP diet is designed to help us skip out on foods high in FODMAPs to reduce inflammation, bloating, constipation or diarrhoea by creating less gas and easing the workload of the digestive track, no-one likes to work too hard, do they?
How Long Should I follow A Low FODMAP Diet?
The general guideline is between 6-8 weeks and then your diet should be reviewed by a health advisor to reintroduce certain foods. But it’s usually on a case by case basis as everyone is different.
How Do I know What Foods are Low FODMAP?
You can download my list of low FODMAP foods to get you started, but I recommend purchasing the ‘Low FODMAP App’ from Monash University, this has helped me so much when I go grocery shopping or eat out with friends.
How Will I Cook Meals That Both Me And My Family Can Eat?
You can check out my recipe page to find family-friendly meals that are Low FODMAP, super healthy, low in sugar and tasty for the whole family. I always ask my other half if he wants something different and I can make my own low FODMAP dish, but he always chooses opts for what I’m having, now that saying something!