IBS? Try a Low FODMAP Diet

Paula Gallagher on
Specific FODMAP foods can help with Irritable Bowel Syndrome.

If you experience symptoms of Irritable Bowel Syndrome (IBS), such as abdominal pain, constipation, diarrhea, gas and bloating, then you know the serious impact that it can have on your quality of life. IBS is a condition that leads to belly pain and problems with bowel movements. About one in five Americans suffer from IBS and many also experience anxiety or depression along with their painful digestive symptoms. Women are almost twice as likely to experience IBS than men. It is a lifelong problem that can be challenging to manage. Fortunately, there are effective treatment options available.

What is the FODMAP Diet?

One approach that has been effective in helping eliminate or significantly reduce IBS symptoms, is following a low FODMAP diet. This diet has has been shown to provide an effective approach to managing IBS/functional gut disorders. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. An Australian research team developed this dietary approach and it is considered the primary management strategy for IBS in Australia.

FODMAPs are specific types of carbohydrates (short-chain carbohydrates) that are incompletely absorbed in the gastrointestinal tract. As a result, they stay in the small intestine where bacteria feed on them and produce byproducts and waste materials. These carbohydrates also exert an osmotic effect, which increases fluid movement into the large bowel. The fermentation and osmosis caused by these undigested carbohydrates contribute to IBS symptoms and can also lead to an overgrowth of unhealthy bacteria and fungi in the small intestine.

Basic FODMAP Diet Overview

Below is a basic overview of the FODMAP diet. Because it can be such a big diet change for most people, it is highly recommend that you seek the guidance of a skilled nutritionist. They can help create an initial food elimination plan, reintroduction, as well as a long-term diet plan. Beyond following a low FODMAP diet, it is necessary to address bacterial overgrowth in the small intestine and optimize digestive function with supplements such digestive enzymes and probiotics.

Remember, the goal is to avoid high FODMAP foods and include more low FODMAP options.

AVOID (HIGH FODMAP)

EAT (LOW FODMAP)

FRUIT

Apples, Blackberries, Avocado, Cherries, Mango, Pear, Watermelon

Blueberries, Cantaloupe, Grapes, Oranges, Pineapple, Lemon, Strawberry

VEGETABLES

Garlic, Onions, Artichoke, Asparagus, Mushrooms

Carrots, Eggplant, Chives, Kale, Potato, Zucchini, Green beans

LEGUMES

Chick peas or lentils cooked from dry beans, Black beans, Red kidney or small red beans, Borlotti beans, Butter beans, Navy beans, Soybeans, Black-eyed Peas

Tempeh, Tofu

DAIRY/DAIRY ALTERNATIVES

Buttermilk, Cream cheese, Cream, Ice cream, Milk, Yogurt, Sour cream

Butter, Cheeses (2 oz. or less), Brie, Cottage, Feta, Ricotta, Mozzarella, Swiss Lactose free milk, Yogurt, Kefir, Rice or oat milk, Tofu/Tempeh

GRAINS AND STARCHES

Wheat (bread, breakfast cereal, pasta/noodles, couscous, crackers, cookies), Rye (bread crackers), Barley

Arrowroot, Buckwheat, Cornmeal, Cornstarch, Millet, Oats (oatmeal, steel cut, oat flour), Popcorn, Potatoes, Quinoa, Rice, Sorghum, Tapioca, Mung bean pasta, Gluten-free pasta, Rice noodles, Wheat-free soba noodles (buckwheat), Gluten-free breads, cookies, cakes, crackers

BEVERAGES

Chicory-based coffee substitutes

Black or green tea, Coffee, Most herbal teas, Herbal infusions

NUTS

Pistachios, Cashews

Medium-FODMAP (Eat in Moderation): Almonds (up to 10), Hazelnuts (up to 10), One handful daily of all nuts and seeds 2 TBSP of nut or seed butters (peanut butter, tahini, almond butter)

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