An Acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, FODMAPs1 are a group of carbohydrates with the following traits:
Water and gas build-up can cause bloating, cramps, diarrhoea and constipation1. By reducing FODMAPs, these digestive symptoms can be minimised in some people. A team of researchers at Monash University in Australia have developed the Low FODMAP diet specifically for people with digestive issues.
Select each letter for examples of high and low FODMAP foods and ingredients.*
*This list is not all inclusive
This brief video will help you understand the effect FODMAPs can have on your body and how the Low FODMAP diet may help.
Always speak to your healthcare professional before making any dietary changes.
Phase 1: Eliminate High FODMAP Foods Upon being advised by your physician or Accredited Practising Dietitian to begin the Low FODMAP diet, start by eliminating foods from your diet that are high in FODMAPs. This trial period can last for 2 to 6 weeks.
Phase 2: Reintroduce Foods 1 by 1 Under the guidance of your physician or Accredited Practising Dietitian, reintroduce FODMAPs one at a time to distinguish individual FODMAP triggers and tolerance.
Phase 3: Personalize Your Diet From there, a customised, well-balanced diet can be designed to address your personal dietary needs.
Many people discover they can still enjoy their favourite high FODMAP foods on occasion, in moderation. The goal is for each individual to eat the most varied diet he or she can tolerate. For more information on the Low FODMAP diet, visit MonashFodmap.com.
Gluten is a protein whereas FODMAPs are short-chain carbohydrates. However, there is an overlap between the two because wheat, rye and barley contain gluten and oligosaccharides (fructans, a type of FODMAP). Consequently, gluten free foods, which are made from rice flour, corn flour, potato flour and quinoa, may also be low in FODMAPs.
It may seem like a good idea to buy gluten free products while on a low FODMAP diet but many of these contain other ingredients that are high in FODMAPs, such as onion or honey. Always read the labels on food products carefully.
If you choose to go gluten free when you only require a low FODMAP diet, you may end up over-restricting your diet. Talk to your GP or dietitian to find out what is right for you.
Due to the types of high FODMAP foods elimiated on the low FODMAP diet, the intake of nutrients below may be reduced in some people:
Ensure you speak to a healthcare practitioner to optimise the diet for your needs.
Before you begin the Low FODMAP diet, please consult with your physician or Accredited Practising Dietitian.
1Mansueto P et al. Nutr Clin Pract 2015;30(5):665–82
2Dugum M et al. Cleve Clin J Med 2016;83(9):655–62
3Catassi G et al. Nutrients 2017;9(3):E292