The Low FODMAP is a catchy name for a diet that isn’t about weight loss. It is a restrictive diet commonly recommended by doctors to reduce symptoms like diarrhea, constipation, gas, bloating, and cramping. There are numerous websites and even phone Apps to help you figure it out. The diet was created by researchers at Monash University in Australia.

What does it stand for? Low Fermentable Oligo-, Di-, Monosaccharides And Polyols. Quite a mouthful, thus, Low FODMAPs. FODMAPs are carbohydrates, but not all carbohydrates are considered FODMAPs.

Oligosaccharides: fructans, galacto-oligosaccharides

Includes: wheat, barley, rye, onion, leek, white part of spring onion, garlic, shallots, artichokes, beetroot, fennel, peas, chicory, pistachio, cashews, legumes, lentils, and chickpeas.

Disaccharides: lactose

Includes: milk, custard, ice cream, yogurt.

Monosaccharides: ‘free fructose’

Includes: apples, pears, mangoes, cherries, watermelon, asparagus, sugar snap peas, honey, high-fructose corn syrup.

Polyols: sorbitol, mannitol, maltitol, xylitol

Includes: apples, pears, apricots, cherries, nectarines, peaches, plums, watermelon, mushrooms, cauliflower, artificially sweetened chewing gum and candies.

These carbohydrates are poorly absorbed and quickly ferment in the gut, leading to bloating and pain.

The diet plan consists of first eliminating FODMAPs from the diet for 4-8 weeks. Once symptoms resolve, gradually reintroduce foods that are high in fermentable carbohydrates one at a time to determine one’s tolerance to specific items of food and identify triggers. The foods and drinks that cause symptoms differ between patients therefore each individual needs to find out what they can and cannot tolerate.

The Low FODMAP diet is used in patients with Irritable Bowel Syndrome (IBS) with abdominal bloating or pain that persists. Studies have shown an improvement in IBS symptoms with FODMAP restriction including reduced abdominal pain, bloating, flatulence and dissatisfaction with stool consistency. A low FODMAP  may even help IBS symptoms in patients with inflammatory bowel disease (IBD).

It is also being studied in patients with fibromyalgia, eczema and other functional GI disorders.

For more information on the Low FODMAP Diet, check out the Monash University Low FODMAP Diet website.

See also:

Stanford University Low FODMAP Diet

Diet vs. Disease Low FODMAP Diet: The D.I.Y Beginner’s Guide