Introduction
The Low FODMAP diet is a temporary eating plan that is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms¹.
What is FODMAP?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms include cramping, diarrhea, constipation, stomach bloating, gas and flatulence¹.
How does the low FODMAP diet work?
Low FODMAP is a three-step elimination diet: First, you stop eating certain foods (high FODMAP foods). Next, you slowly reintroduce them to see which ones are troublesome. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free¹.
What can I eat on the FODMAP diet?
Foods that trigger symptoms vary from person to person. To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including dairy-based milk, yogurt and ice cream; wheat-based products such as cereal, bread and crackers; beans and lentils; some vegetables, such as artichokes, asparagus, onions and garlic; some fruits, such as apples, cherries, pears and peaches. Instead, base your meals around low FODMAP foods such as eggs and meat; certain cheeses such as brie, Camembert, cheddar and feta; almond milk; grains like rice, quinoa and oats; vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini; fruits such as grapes, oranges, strawberries, blueberries and pineapple¹.
Who should try it?
The low FODMAP diet is part of the therapy for those with IBS and SIBO. Research has found that it reduces symptoms in up to 86% of people¹.
Source: Bing
(1) FODMAP Diet: What You Need to Know | Johns Hopkins Medicine.
(2) What Is the Low FODMAP Diet? Food List, Steps, and Benefits - Healthline.