Can a Low FODMAPS Diet Help Your IBS and Digestive Troubles?

FODMAPs, or, Fermentable Oligosaccharide, Disaccharide, Monosaccharide, and Polyols, are a group of dietary sugars that cause digestive issues. They’re carbs that tend to be poorly absorbed, and they can hang around in the small and large intestine, where they ferment and cause all kinds of irritable bowel-type symptoms.   

Example of foods that are HIGH in FODMAPS include: 

  • Wheat
  • Apples
  • Mango
  • Cauliflower
  • Asparagus
  • All legumes
  • Honey
  • Milk 
  • Yogurt

Foods that are LOW in FODMAPS include:

  • Quinoa 
  • Blueberries
  • Pineapple
  • Zucchini
  • Kale
  • Spinach
  • Tofu
  • Eggs
  • Nuts and seeds 
  • Maple syrup
  • Cheddar, parmesan

Who Can Benefit?

Clinically here at StoneTree, we’ve found it worthwhile for almost anyone who suffers from IBS to try the initial 3-week phase. That being said, it’s not an easy diet, and not for everyone. You can learn more here. But there is a growing body of evidence, including this study on IBS, that supports its use.

How the FODMAP Diet Works

Many commonly consumed foods are high in FODMAPs, and it’s generally recommended that you completely eliminate ALL high-FODMAP foods for a few weeks. The diet is unlikely to work if you only eliminate some high-FODMAP foods but not others.

  • If FODMAPs are the cause of your problems, then you may experience relief in as little as a few days.
  • After three weeks, you can reintroduce some of these foods, one at a time. This allows you to determine which food causes your symptoms.
  • If you find that a certain type of food strongly upsets your digestion, you may want to permanently avoid it.

Following a low-FODMAP diet can be hard, and not everyone should do it. It’s worth seeking professional advice to make sure you’re a candidate and to help you get started and stick with the process. If you’d like more information or support, contact us at the clinic anytime, or book online.