Understanding the FODMAP Diet
Your complete guide to navigating FODMAPs, managing IBS symptoms, and finding food freedom.
What are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine.
Oligosaccharides
Includes fructans and GOS. Found in wheat, rye, onions, garlic, and legumes.
Disaccharides
Lactose is the main disaccharide of concern. Found in milk, soft cheeses, yogurt, and ice cream.
Monosaccharides
Fructose (when in excess of glucose) is the main concern. Found in honey, apples, mangoes, and high-fructose corn syrup.
Polyols
Sugar alcohols such as sorbitol and mannitol. Found in some fruits and vegetables, and used as artificial sweeteners.
Why Do FODMAPs Cause Problems?
In individuals with IBS or sensitive digestive systems, FODMAPs can trigger various digestive issues through a chain reaction:
Poor Absorption
These carbohydrates are poorly absorbed in the small intestine.
Osmotic Effect
They draw water into the intestine, which can cause diarrhea.
Fermentation
Gut bacteria ferment these carbohydrates, producing excess gas.
Symptoms
The combination leads to bloating, pain, gas, constipation, or diarrhea.
How FODMAPs affect your digestive system
Did you know? Up to 75% of IBS patients report significant symptom improvement on a low-FODMAP diet.
The Three Phases of the FODMAP Diet
Following these three phases will help you identify your food triggers and create a personalized diet plan that works for your body.
Elimination
For 2-6 weeks, remove all high-FODMAP foods from your diet to allow your digestive system to reset.
Key Steps:
- Follow a strict low-FODMAP diet with guidance
- Track your symptoms and food intake
- Monitor symptom improvement
Reintroduction
Systematically reintroduce FODMAP groups one at a time to identify which ones trigger your symptoms.
Key Steps:
- Test one FODMAP group at a time
- Record symptoms and food intake
- Identify trigger foods and tolerance levels
Personalization
Create your personalized long-term FODMAP diet based on your tolerance levels identified during reintroduction.
Key Steps:
- Develop a diverse, balanced diet
- Include as many foods as your body tolerates
- Continue to maintain gut health
FODMAP Resources
Download our free guides, tools, and checklists to help you navigate your FODMAP journey with confidence.
Frequently Asked Questions
Find answers to common questions about the low FODMAP diet and our resources