The FODMAP diet

Researchers at Monash University did the original research to come up with the concept of FODMAPs and to establish the efficacy of a low FODMAP diet. Monash research showed IBS symptoms improve in 3 out of 4 people who follow a low FODMAP diet.

What are FODMAPs?

FODMAP stands for:

• Fermentable (gas-producing)
• Oligosaccharides (fructans & GOS – found in foods such as wheat, rye, onions, garlic and legumes/pulses)
• Disaccharides (lactose – found in dairy products like milk, soft cheeses and yogurts)
• Monosaccharides (fructose – found in honey, apples, high fructose corn syrup etc.)
• And
• Polyols (sorbitol and mannitol – Found in some fruit and vegetables and used as artificial sweeteners)

FODMAPs are not completely digested or absorbed in our bowel. When FODMAPs reach the small intestine, they move slowly, attracting water. When they pass into the large intestine, they are fermented by gut bacteria, producing gas. The extra gas and water cause the intestinal wall to stretch and expand. Because people with IBS have a highly sensitive gut, “stretching” the intestinal wall causes exaggerated sensations of pain and discomfort via the brain-gut axis.

FODMAP diet phases:

Phase 1: Low FODMAP diet (2-6 weeks) – aims is to identify FODMAP sensitive individuals and induce symptom relief.

Phase 2: FODMAP reintroduction (6-8 weeks) – aims to identify sensitivities to individual FODMAP subgroups (excess fructose, lactose, GOS, fructans, mannitol and/or sorbitol).

Phase 3: FODMAP personalisation (long-term diet) – aims to liberalise restrictions, expand the diet and establish a “personalised” FODMAP diet for the long-term.

How a low FODMAPs diet can help people with IBS?