When more invasive imaging, biopsies, and labs fail to discover the cause of gastrointestinal (GI) diseases such as SIBO and IBS, a low FODMAP diet may reduce symptoms. FODMAP stands for fermentable oligo-di-mono-saccharides and polyols. These compounds are fermentable carbohydrates that can trigger symptoms in those with functional GI concerns. Happily, research shows that this diet can be helpful with these symptoms.
The low FODMAP diet has three phases—an elimination phase, a reintroduction phase, and a maintenance phase. The elimination phase is the most restrictive and lasts for 2-6 weeks. The reintroduction phase involves slowly adding foods back in to see which foods are digesting well and which foods aren’t. Finally, the third phase involves avoiding foods that cause symptoms in the reintroduction phase.
Here are a few examples of foods to avoid and those you can eat when following a low FODMAP diet. Avoid vegetables like artichoke, asparagus, cauliflower, and green peas while eating eggplant, green beans, lettuce, and bell peppers. Avoid apples, mangos, and cherries while adding in more cantaloupe, grapes, and pineapple. Avoid dairy by finding dairy alternatives. Extensive lists are available online with guidance on high and low FODMAP foods.
No major food groups are excluded from this diet, making it easier to ensure adequate nutrition. Perhaps most importantly, the FODMAP diet is tailored to each person. Physician or dietitian oversight should be encouraged with this type of diet. Talk to your doctor to see if this diet is right for you and your health goals.
Resources:
Cleveland Clinic. N.D. “Low FODMAP Diet.” Revised Feb. 2022. https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet.
Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. 2019. “Food Intolerances.” Nutrients; 11(7): 1684. doi: 10.3390/nu11071684. PMID: 31336652; PMCID: PMC6682924.