Read on to learn more about the FODMAP diet for IBS. This article explains how the diet works, what foods are included, and what foods to avoid.
The FODMAP diet for IBS is also called the low-FODMAP diet. It reduces or cuts out certain foods containing FODMAPs. FODMAPs are short-chain carbohydrates that
FODMAPs
FODMAP stands for fermentable oligo-, di-, and monosaccharides, and polyols.
- Oligosaccharides, such as galactans or fructans, are carbohydrate chains consisting of multiple simple sugars.
- Disaccharides, such as lactose, are sugars made up of two monosaccharides.
- Monosaccharides are simple sugars, such as fructose.
- Polyols are sugar alcohols, such as sorbitol or mannitol.
These carbohydrates are fermentable. This means that once they enter the large intestine, bacteria break them down, releasing gas into the digestive tract. In addition, FODMAPs
These factors may play a role in the worsening of IBS symptoms. Therefore, some people may benefit from limiting the intake of FODMAPs in their diet.
Learn more about the symptoms of an IBS attack.
FODMAPs occur naturally in a variety of foods.
Food group | Examples |
---|---|
fruits | apples cherries nectarines blackberries watermelon pears |
vegetables | garlic mushrooms onions artichokes beans cabbage |
dairy products | animal milk yogurt ice cream soft cheese |
In addition, wheat and rye products, honey, and foods made with high fructose corn syrup contain FODMAPs. You may also need to watch out for products that contain sweeteners such as sorbitol.
Below are some foods that are low in FODMAPs or do not contain them. These foods may be included in the FODMAP diet for IBS.
Food group | Examples |
---|---|
fruits | bananas strawberries kiwi oranges pineapples passion fruit olives |
vegetables | carrots celery red peppers potatoes tomatoes |
dairy products | lactose-free milk yogurt or milk made with non-dairy ingredients such as rice or soy hard cheese Greek yogurt |
Foods made without gluten, such as bread made with potato flour or buckwheat, are also low in FODMAPs. In addition, sweeteners like white or brown sugar
The FODMAP diet for IBS follows a three-phase pattern:
- Phase 1: This is the FODMAP restriction phase, which can last 4–8 weeks. It typically involves eliminating as many high-FODMAP foods as possible to see if symptoms improve.
- Phase 2: This is the reintroduction phase, lasting 6–10 weeks. If the first phase reduced symptoms, you may be able to slowly reintroduce high-FODMAP foods one by one into your diet. This may help identify particular foods that trigger IBS symptoms and foods that you can tolerate.
- Phase 3: This is the personalization phase. After identifying tolerable foods in phase 2, you may be able to regularly add them back into your diet.
The FODMAP diet can be beneficial for people with IBS. However, researchers estimate that 30% of people with IBS do not experience symptom relief with this management method. Therefore, you may need to work with your doctor or dietitian to identify other treatment methods.
The FODMAP diet can be very restrictive. Cutting out so many foods
Talk with your doctor or a registered dietitian before starting the FODMAP diet. They can help you plan your meals and understand the potential risks and benefits.
Read a sample menu for people on the FODMAP diet.
The FODMAP diet for IBS involves reducing foods that are high in hard-to-digest short-chain carbohydrates.
Your doctor may recommend an elimination phase where you stop eating many high-FODMAP foods for a period of weeks. You may then be able to slowly reintroduce these foods to see which ones trigger IBS symptoms and which ones you can tolerate.
The FODMAP diet can be hard to follow, and not everyone will experience relief while following it. Talk with your doctor before trying the FODMAP diet.