What exactly are FODMAPs?
FODMAPs stand for:
F Fermentable
O Oligosaccharides
D Disaccharides
M Monosaccharides
A And
P Polyols
FODMAPs are carbohydrates (sugars) that are found in certain foods. These carbohydrates are not fully absorbed in all people. The poor absorption causes bacteria in your intestines to react to the carbohydrates which may lead to gastrointestinal (GI) symptoms such as abdominal pain, gas, bloating, diarrhea and/or constipation.The Low FODMAP diet will help you to better understand which FODMAPs and foods you tolerate well, and which may be triggering your symptoms.
Examples of High FODMAP Foods
Lactose containing foods such as milk, custard, ice cream, yogurt, ricotta cheese & cottage cheese
Foods containing Excess Fructose, such as apples, figs, mangoes, pears, asparagus, snap peas, high-fructose corn syrup & honey
Fructan containing foods such as dried fruit, nectarines, artichokes, garlic, onions, wheat, barley & rye
GOS containing foods such as legumes, pistachios, cashews & peanuts
Foods that contain Polyols, such as apples, apricots, blackberries, cauliflower, mushrooms & avocado
How Does The Low FODMAP Diet Work?
The Low FODMAP diet consists of 3 phases: the Elimination Phase, Reintroduction Phase & Personalization Phase.
Elimination Phase
Swap high FODMAP foods for lower FODMAP alternatives
Reintroduction Phase
Identify sensitivity levels to each type of FODMAP
Personalization Phase
Achieve a diet with the most variety while maintaining symptom control
Below is a guideline to outline the process, its general timeline and goals: