What is the Low FODMAP diet?
Judy Seybold, MS, RDN, LDN and Rosemary Holtz, RDN, LDN
The Low FODMAP diet was developed to alleviate IBS (Irritable Bowel Syndrome) symptoms. While there is no cure to IBS, the low FODMAP diet is one option to find symptom relief.
The term FODMAP represents Fermentable, Oligo-, Di-, Mono-saccharides And Polyols — all of which are short-chain carbohydrates that are highly fermentable in the gut. When carbohydrates are fermented, a byproduct is gas, leaving an individual with more air in their GI tract. Those with IBS have heightened gut sensitivity and/or disturbances in gut motility. Therefore, if excess gas presents in the gut, this can trigger bloating and pain for those with IBS.
The goal of a Low FODMAP diet is to finding individualized trigger foods and only eliminating those few triggers. A strict low FODMAP diet eliminating all FODMAPs is not meant to be a long-term diet.
A strict Low FODMAP diet plan consists of 3 phases:
- Phase 1 Low FODMAP diet: Patient restricts all FODMAPs for 2-6 weeks to induce symptom relief.
- Phase 2 FODMAP Reintroduction: Patient conducts food challenges for each FODMAP subgroup, determining trigger foods. Patient consumes a Low FODMAP background diet. Reintroduction phase lasts 6-8 weeks.
- Phase 3 FODMAP Personalization: Patient knows which specific foods worsen symptoms and only restricts those foods. Phase 3 is a long-term diet.
Sifting on the FODMAP-Low diet will show products appropriate for Phase 1 and Phase 2. While sifting, please note that products are determined low in FODMAPs by assessing the labeled serving size and ingredient statement. Additional products may be considered low FODMAP at a smaller serving size.
Sifter can help you find foods for a Low FODMAP diet
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Sifter also offers a FODMAP-None selection that is stricter than the FODMAP-Low diet for those wishing to select foods with little to no FODMAPs per serving size.
Due to the complexity and nutritional inadequacies of a strict Low FODMAP diet, it is highly recommended to work with a FODMAP-trained registered dietitian. Dietitians will help recommend low FODMAP sources of calcium, iron, and fiber to maintain nutritional adequacy.
In conjunction with sifting for low FODMAP products, you can find registered dietitians in your area here and FODMAP-trained registered dietitians here.
April 2024
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