Integrative Nutrition Blog

Low FODMAP Diets – Should You Try It?

July 7, 2018

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A new diet gaining traction online is the low FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This diet aims to reduce sources of these carbohydrates in the hopes of easing digestive issues.  

Before you try it, here’s what you should know!

Who might benefit from a low FODMAP diet?
Individuals who experience frequent gastrointestinal issues like constipation, bloating, and diarrhea may find that their symptoms improve by following a low FODMAP diet.* Low FODMAP diets are especially popular among individuals who suffer from irritable bowel syndrome (IBS) and inflammatory bowel disorder (IBD).

What is the low FODMAP diet like?
This diet is fairly restrictive and is generally only recommended for six weeks at most. After the initial phase, restricted foods can be slowly “rechallenged” to see if they cause symptoms. This information can then be used to develop a more sustainable diet based on individual responses and reactions.

Here are some of the foods to restrict on a low FODMAP diet:

  • Apples
  • Artichokes
  • Barley
  • Blackberries
  • Cashews
  • Cauliflower
  • Chickpeas
  • Coconut milk
  • Garlic
  • High-lactose dairy products
  • Leeks
  • Legumes
  • Onions
  • Pears
  • Pistachios
  • Rye
  • Soy
  • Watermelon
  • Wheat

Here are some of the foods that can be included on a low FODMAP diet:

  • Bell peppers
  • Bok choy
  • Cantaloupe
  • Cucumbers
  • Eggplant
  • Eggs
  • Feta cheese
  • Grapes
  • Green beans
  • Kiwi
  • Oats
  • Oranges
  • Peanuts
  • Rice
  • Strawberries
  • Tofu
  • Walnuts

For low FODMAP diet recipes and a more comprehensive list of foods included in the diet, check out the Low FODMAP Diet app.

*If you frequently experience these symptoms, see your healthcare professional.

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