A low FODMAP diet may be particularly helpful for individuals struggling to deal with the symptoms of IBS. These may be embarrassing and can cause anxiety, especially when out with friends. When choosing FODMAP foods to challenge with, a single FODMAP must only be contained per challenge so that the problem FODMAP can be easily distinguished. I have provided a variety of options when challenging as well as meal ideas to help guide you every step of the way.

What is FODMAP?

FODMAP is an acronym which stands for Fermentable Oligo- Di- Mono-saccharides And Polyols. FODMAP’s (also known as sugars) have different actions in the gut and are found in a variety of foods such as fruits, vegetables, breads, cereals, grains, nuts, seeds, dairy products, processed foods and beverages. 

Most people eat high FODMAP foods on a daily basis without issue. However, individuals with IBS may experience symptoms such as abdominal pain, diarrhoea, constipation, bloating, excessive passing of wind and/or distension. 

Following a low FODMAP diet for six weeks has been shown to reduce abdominal pain and discomfort, reduce bloating, regulate bowel habits and improve quality of life. 

 

What are some high FODMAP foods?

·        Legumes

·        Apples and pears

·        Cauliflower and mushrooms

·        Dried fruit

·        Onion

·        Garlic

·        Pasta

·        Wheat/rye bread

 

How can I help?

1. Start on a low FODMAP diet for 2-4 weeks.

2. Following this, I will systematically reintroduce FODMAP ‘challenges’ to test for each subgroup separately. Subgroups will be tested each week and symptoms will then be recorded.

3. I will then be interpreting challenge responses so that FODMAPs can be personalised. This would therefore allow for poorly tolerated foods to be restricted at a level only needed to maintain symptom control.

 

What are some example low FODMAP meals?

Gluten-free Weet-Bix and sliced banana with lactose free milk

Oat sourdough bread with poached eggs and light tasty cheese

Quinoa with chicken and stir-fried vegetables (e.g. green beans, oyster mushrooms and choy sum) with sprinkle of soy sauce and ginger

Grilled lamb or fish (of any type) with roast vegetables (e.g. pumpkin, zucchini and carrot) and a sprinkle of fennel seeds and garlic-infused olive oil

Written by 
Mary-Anne Chamoun
Mary-Anne is an Accredited Practising Dietitian and Accredited Nutritionist who has been working in a clinical setting since 2007. She has a particular interest in managing diabetes, malnutrition, IBS, inflammatory bowel disease, and weight loss.