 I think almost all of us know how important fibre is for our digestion. Not only to help you poop, but also for your gut health. Unfortunately for some, fibre (well certain types of fibre), can cause problems. Many of those who suffer from IBS, chronic constipation and other digestive issues can find that temporarily cutting down on fibre helps to reduce or eliminate their symptoms. This is known as the low FODMAP diet.
The FOD-what?The Low FODMAP diet was created by researchers at Monash University Melbourne specifically for people with IBS. In 2005 the Department of Gastroenterology at the university identified a group of short-chain carbohydrates that are indigestible and poorly absorbed in the small intestine. The team named these carbohydrates FODMAPs: F – Fermentable O – Oligosaccharides D – Disaccharides M – Monosaccharides A – and, P – Polyols. FODMAPs are found in a wide variety of foods, including vegetables, fruits, cereals, bread, dairy, nuts and legumes. FODMAPS aren’t just fibre. They include a variety of carbohydrates – lactose, fructose, sugar alcohols, and fibre (oligosaccharides). The oligosaccharides contain prebiotic fibre which are good for feeding your beneficial bacteria. These are commonly found in foods such as garlic and onions. Then there are galacto-oligosaccharides (GOS) found in foods such as legumes. Along with discovering these FODMAPs, Monash researchers were able to identify how they triggered symptoms in some people. Symptoms can be triggered in those with IBS because FODMAPs are quite small in size and attract water into the small intestine. Once they reach the large intestine the bacteria that resides there uses the FODMAPS as a food source and begins to ferment them. Because of the FODMAPs small size, they are rapidly consumed by gut microbes, kind of like “fast food” for our gut bacteria! The majority of people eat high FODMAP foods everyday without any problems. But for those with IBS and other gut issues; they may have problems with gut motility and/or a sensitive gut wall. The excess water and gas in the intestines can cause the gut wall to expand and result in excess wind, pain, bloating, diarrhea and constipation. The Low FODMAP diet has been shown to provide relief to around 50-75% of those with IBS. However, because everyone has such different varieties of gut bacteria, the results can differ a lot. What works for one person, may not work for another. What I’ve also noticed is that, some people may have issues with one or two of the FODMAPs, but are perfectly fine with the others. There are also tolerance levels to take into account. So what are the high FODMAP foods?As mentioned before, FODMAPS are found in a wide variety of healthy foods. It’s impossible to avoid them completely. It’s also important not to rely on FODMAP lists found on the internet as these are usually inaccurate. Instead use the Monash University Diet App, as this information has been laboratory tested for accuracy. Vegetables FODMAPs present in vegetables are called fructans and mannitol. Some of these include:
Fruit The FODMAPs present in fruit are fructose and sorbitol. Some of the fruit high in these include:
Grains FODMAPs in grains are mostly fructans, however there can also be some galacto-oligosaccharides (GOS). What’s interesting is that some people who believe they have non-celiac gluten intolerance are actually not intolerant to gluten, but to the fructans!
Legumes and Pulses The FODMAPs found in legumes and pulses are mainly GOS.
Nuts Some nuts are high in fructans and GOS, such as:
Dairy All dairy (except lactose free) contains the FODMAP lactose. There are many plant-based milk alternatives that are low in FODMAPs. However, be aware that soy milk is often a high FODMAP unless it is made using soy protein, not whole soy beans. It’s not a forever dietThe low FODMAP diet is supposed to be a temporary fix. This is not something most people could do permanently. Not to mention the lack of fibre needed to feed good bacteria when following the low FODMAP diet. The low FODMAP diet is beneficial for healing your gut, with the aim of introducing high FODMAPs back into your diet over time. The Monash team recommends that you follow the diet for 2-6 weeks with a dietitian. Your progress should then be reviewed. You will be advise on which foods to re-introduce depending on your needs. Many people find that after the restrictive diet they are able to return to their normal eating habits. Sometimes a few high FODMAP foods need to be avoided in large amounts for a bit longer. Monash research shows that following this restrictive diet long-term can reduce levels of beneficial bacteria in the gut. So it’s not recommended to take it on as a permanent way of eating. You should also only follow this diet under the supervision of a dietitian.
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