The Low FODMAP Diet

Fructan is not Fructose

The low FODMAP diet (also known as the FODMAP elimination diet) is mainly centred around eliminating fermentable carbs that are known to trigger digestive issues.

FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

The main idea of this diet is to consume less of these types of fermentable carbs in order to eliminate digestive problems before reintroducing these foods again.

How does it work?

The low FODMAP diet has three stages. The first stage of the diet is to eliminate any high FODMAP foods for 3 to 8 weeks - it is very important that you do not continue with a strict low FODMAP diet for more than 8 weeks.

Once the elimination phase is complete, systematically begin reintroducing high FODMAP foods to establish what foods you and can tolerate and how much of it your gut can handle. Begin by introducing one new food every three days. It is important to keep three days in between trying new foods in order to see the full effect of introducing the new ingredient. It is also key to still maintain a low FODMAP diet throughout this stage.

The last stage will be your more long-term plan, where you will tailor your diet based on what FODMAPs your gut can handle.

What can I eat?

Avoid this

Oligosaccharides: wheat, rye, legumes, garlic, onions and various fruits and vegetables
Disaccharides: lactose products
Monosaccharides: ingredients that are high in fructose
Polyols: Certain fruits and vegetables and some low-calorie sweeteners

Look at our database of ingredients to see what you can and can't eat on the low FODMAP diet
Gut Healing Foods

Potential Health Benefits

Some scientific evidence along with anecdotal evidence from those who have been on the diet suggest low FODMAP can help with the following:

  1. Reduced Bloating
  2. Reduced Stomach Pain
  3. Improved Quality of Life
  4. Increased Energy

and much more..

However, there are potential risks, such as being on the diet for longer than 8 weeks could cause further damage to the gut. Overall, most anecdotal evidence and reviews show great health benefits for those who follow the diet correctly.

Who is this diet good for?

It is not recommended to follow this diet if you don't currently suffer from digestive issues. This diet works particularly well for those who do suffer from digestive issues (specifically IBS). However, it is always important to do your research before beginning a diet to make sure that it is the right fit for you.