Irritable bowel syndrome (IBS), the gastrointestinal disorder that is characterized by bloating, gas, diarrhea or constipation, indigestion and other bowel problems, has its own dietary plan: the Low FODMAP Diet.
What is a Low FODMAP Diet?
The Low FODMAP Diet is a temporary and restrictive three-phase plan that includes elimination, reintroduction and maintenance. The acronym stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.”
Developed by an Australian team of researchers, the FODMAP Diet includes recommendations on which low FODMAP foods to consume and which to avoid. Serving sizes also play a role in IBS because eating too much of a low-FODMAP food could cause digestive issues.
Examples of Low FODMAP foods
While some of the food choices run parallel to healthy eating (e.g., opt for tuna and salmon over battered fish and quinoa and brown rice over pastries and pastas), other recommendations may seem less obvious. For example:
FRUITS THAT ARE SAFER FOR IBS: grapes, oranges, strawberries, kiwi and pineapple
FRUITS TO AVOID: watermelon, prunes, peaches, dates, blackberries and avocados
FATS THAT ARE SAFER FOR IBS: pumpkin seeds, walnuts, peanuts, macadamias, oils and butter
FATS TO AVOID: cashews, almonds, pistachios and avocado
VEGETABLES THAT ARE SAFER FOR IBS: lettuce, eggplant, zucchini, cucumber, green beans, baby spinach, broccoli
VEGETABLES TO AVOID: asparagus, onions, garlic, shallots, scallions, mushrooms
Who should try the Low FODMAP Diet?
Your first step should be talking to your doctor or a dietician to discuss your symptoms of IBS. Even without a formal diagnosis, you may benefit from the diet if you experience:
- no symptom relief after you’ve removed possible IBS-triggering foods, such as coffee, spicy foods, alcohol and dairy
- no relief after trying stress management
- continued gut problems even after you’ve made significant lifestyle and dietary changes
Just remember, the Low FODMAP Diet is a temporary plan, not a permanent lifestyle.
