Everything You Need To Know About Using A Low-FODMAP Diet To Treat IBS

There's a reason the low-FODMAP diet is relatively unknown and can seem intimidating to the uninitiated—and it's not just because it has an ambiguous name (don't worry, you're not the only one who was picturing a map made of food). The low-FODMAP diet is not a "lifestyle" diet or intended for weight loss. It follows a very specific eating plan that cuts out and reintroduces foods in an effort to ease and improve digestive issues such as irritable bowel syndrome (IBS).

First things first: FODMAP stands for "Fermentable Oligo-, Di-, Monosaccharides And Polyols." Translation: "FODMAP" foods are carbohydrates, and specifically carbs that are somewhat notorious for causing digestive issues. So, a low-FODMAP diet starts with cutting out foods that are high in these pesky carbs.

You might be saying to yourself "Sure, it sounds great. But how does it work?" The Monash University researchers figured that out for you. Because of the small size of FODMAP carbohydrates, they tend to attract water into the intestine. When this liquid interacts with the gut bacteria in the large intestine, it starts a fermentation process and ultimately produces gas. This gas is what then creates the unpleasant symptoms of IBS.

So how do you prevent those high-FODMAP foods from being fermented by bacteria and creating gas? You cut them out of your diet. It can truly make a notable difference for people who experience the painful, uncomfortable, and sometimes even embarrassing symptoms of IBS.

It's important to remember that many high-FODMAP foods are considered very healthy. They're not being restricted on this diet because they lack nutritional value but because many people have sensitivities to this type of carb. Also, keep in mind that low-FODMAP means less dietary fiber, so you might want to consider a low-FODMAP fiber supplement such as rice bran or oat bran.

To get started you'll need to begin the elimination phase. Cut all high-FODMAP foods from your diet for three to eight weeks. As you begin reintroducing them slowly, keep a food diary to track any foods that give your gut a hard time. Nutritionists recommend that when reintroducing foods, you start with individual food groups. For example, try adding back grains for a week and see how you feel. The next week, add back various forms of dairy, and onward. This will help you identify the problem foods more easily.