The Low Fodmap Diet

The low fodmap diet aims to identify which fodmaps trigger reactions in individuals, it is not a weight loss diet.  I highly recommend you consult with your GP before commencing the diet as medical professionals need to first rule out more serious health conditions, like coeliac disease, IBD, endometriosis and bowel cancer.

So, what are fodmaps?

Fodmaps is an acronym for:

Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols

 

Ultimately, fodmaps are carbohydrates that are poorly absorbed by the gastrointentinal tract. They affect each person differently and not all fodmap groups will affect IBS sufferers (some people only react to one or two groups and may have a high tolerance limit before they react).  It is important to complete both phases of the low fodmap diet (elimination and reintroduction) so you don’t limit foods unnecessarily.  It is a LOW fodmap diet, not a NO fodmap diet. Fodmaps are actually important for a healthy gut so reintroducing some fodmaps is important for your long term health.

A dietitian will be able to tailor a personal approach for the two phases of the diet (elimination and reintroduction).  If you can’t see a dietitian, Joanna Baker from Everyday Nutrition has some fantastic ebooks available on her blog.   Joanna is an accredited practising dietitian, accredited nutritionist and a registered nurse.  She suffers from IBS herself and is a FODMAP consultant (note: I am not an affiliate, I’ve just benefited from her great work). You can find her blog on http://www.everydaynutrition.com.au/ 

I also highly recommend the following apps:

Fodmap Friendly

Play Store Link  App Store Link

Monash University Low Fodmap Diet

Play Store Link  App Store Link

Both apps list the fodmap content of foods and rate them as ‘fail’ or ‘safe’ (Fodmap Friendly) or low, medium and high fodmap (Monash University). They are invaluable resources when navigating the fodmap diet.

It is important to note that fodmaps are not the only triggers for symptoms (stress and hormonal changes are big triggers for me) and not everyone finds relief from the low fodmap diet.  I feel that I need to add that I am not a medical professional. I get all of my fodmap advice for this blog from either Monash University or Fodmap Friendly. I started this blog to share my fodmap journey and some of my recipes to help others beginning this diet.  I know how overwhelming this diet can be in the early stages. My aim is to help you fall in love with food again.

 

Disclosure: This page contains iTunes affiliate links. I may receive a small amount of compensation, at no cost to you, for clicking through the app store link that I’ve provided. All opinions are my own and I only link to and promote products that I believe in. Thank you for helping make Fussy Fodmapper possible!