Why Try a Low FODMAP Diet?

After seeing their provider or even specialists, some who have chronic abdominal discomfort will find themselves without a clear diagnosis. Tests for celiac, inflammatory bowel disease or an infection are negative. They may find they are lactose intolerant but despite avoiding dairy with some improvements of symptoms, they still have discomfort.

For those with the diagnosis of irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) or are told that other chronic diseases are ruled out but not given a diagnosis, a low fodmop diet may be helpful. “FODMAP diet,” is a temporary diet low in FODMAP — certain sugars that may cause intestinal distress. The goal is to identify the bothersome foods.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms may include diarrhea, constipation, bloating, gas, and cramping.

First you stop the high fodmap foods. Then you slowly reintroduce one at a time to see if symptoms recur. Then once you identify which foods are the problem, you avoid those foods.

Usually eliminating the foods for 2-8 weeks will allow the symptoms to improve. Then every 3 -4 days or so you can add a fodmop food back in. If they are tolerated for those 3-4 days you can add the next food in. If the symptoms recur eliminate the food and wait until symptom free to start adding the next food in.

These foods are high in FODMAPs. Eliminate or avoid these.

alcohol, coconut milk, artificial sweeteners, sports drinks, agave, honey, corn syrup,

cows milk, cheese, yogurt, ice cream,

wheat and rye, barley, couscous, beans, lentils,

dried fruit, stone fruits, like peaches, plums, nectatines and apricots, apples, pears, mangoes, black berries, watermelon

onion, mushrooms, garlic, broccoli, cauliflower, cabbage, snow peas, asparagas, celery, corn, brussel sprouts, leeks, artichokes

After reading that it may seem like there is nothing to eat! But fear not there is plenty.

These foods are low in FODMAPs. They are fine to eat during the elimination phase.

almond milk, rice milk, coconut milk, tea, coffee, fresh juice (not from concentrate

almonds, macadamia nuts, peanuts, pinenuts, walnuts, pumpkin seeds

firm or extra firm tofu or tempeh

rice, oats, quinoa, almond flour, coconut flour, oat bran or flour, corn meal or flour

oranges, grapes, honeydew, cantaloupe, banana, blueberries, grapefruit, kiwi, lemon, lime, strawberries

alfalfa sprouts, bean sprouts, bell pepper, carrots, green beans, bok choy, cucumber, lettuce, tomatoe, zucchini, eggplant, ginger, chives, olives, parsnips, (sweet) potatoes,

This is not an exhaustive list. But this should give you the general idea. There are more thorough lists of high and low fodmap foods on line.

This process does take thought, time and energy. This is not a fad diet to lose weight. It is for people who are having chronic gastrointestinal symptoms that do not otherwise seem to be explained. This is an approach to find the foods that are causing the discomfort, to be able to eliminate them from the diet and then to go on to live your best life.

If you have chronic stomach pain, bloating or discomfort you should see your provider. If there is severe pain, bleeding, weight loss or other involvement the visit should be urgent. It is important to rule out other serious problems.