Discover the Low FODMAP Diet: The Key to Relieving IBS Symptoms

What is the Low FODMAP diet and why is it effective for people with IBS?

The Low FODMAP diet is an eating plan designed to reduce the symptoms of irritable bowel syndrome (IBS) by limiting the intake of certain carbohydrates that are difficult for the intestines to digest. FODMAP is an abbreviation for fermentable oligo-, di-, mono-saccarides and polyols, which are types of sugars and fibers that can ferment in the gut, causing bloating, abdominal pain, gas and diarrhea.

It is worth noting that FODMAPs do not cause IBS or other inflammations of the digestive system. Irritable bowel syndrome is a complicated disease that may result from many factors, you can find more about the causes here

How does the Low FODMAP diet work?

The Low FODMAP diet was designed to reduce the symptoms of irritable bowel syndrome (IBS) by limiting the intake of certain carbohydrates that are difficult for the intestines to digest.

Mechanism of action of the Low FODMAP diet

• Reduction of intestinal fermentation: FODMAPs are quickly fermented by intestinal bacteria, leading to the production of gas. These gases can cause bloating, abdominal pain and discomfort. Limiting your intake of these fermentable carbohydrates reduces the amount of gas produced, which may alleviate these symptoms.

• Decreased water absorption in the intestines: FODMAPs attract water to the intestines, which can lead to diarrhea. Limiting the intake of these carbohydrates helps regulate the amount of water in the intestines, reducing the frequency and severity of diarrhea.

When else is the Low FODMAP diet used?

The Low FODMAP diet, although most often associated with relieving the symptoms of irritable bowel syndrome (IBS), can also be used in other situations related to digestive problems. Here are some examples of when the Low FODMAP diet may be helpful:

• Food intolerances:

  • The Low FODMAP diet may be effective for people suffering from food intolerances, such as fructose or lactose intolerance. Limiting your intake of these carbohydrates helps manage symptoms such as abdominal pain, bloating and diarrhea.

• Small intestinal bacterial overgrowth (SIBO):

  • SIBO is a condition in which there is excessive growth of bacteria in the small intestine. The Low FODMAP diet can help reduce symptoms of SIBO, such as bloating, gas and abdominal pain, by limiting fermentable carbohydrates, which feed bacteria.

• Inflammatory bowel diseases (IBD):

  • Although the Low FODMAP diet is not a standard treatment for inflammatory bowel diseases (IBD) such as Crohn's disease and ulcerative colitis, some patients may experience relief from symptoms by reducing their FODMAPs intake. However, it is worth noting that IBD requires comprehensive treatment under medical supervision.

• Histamine intolerance:

  • People with histamine intolerance may also benefit from the Low FODMAP diet, especially if their intolerance is related to intestinal problems. Eliminating certain foods may help reduce symptoms.

• Functional disorders of the digestive tract:

  • The Low FODMAP diet may be helpful in the case of other functional disorders of the gastrointestinal tract, such as functional dyspepsia or yeast overgrowth syndrome.

• Absorption disorders that are not due to celiac disease.

  • Due to poor lifestyle hygiene, vitamins and minerals are not absorbed through damaged intestinal villi. A FODMAP-free diet can help rebuild the gut lining. If you are supplementing with an ingredient and still have problems with absorption, there may be a reason.

Low FODMAP diet stages

• Elimination phase:

  • It usually lasts 4-6 weeks.

  • It involves eliminating all products rich in FODMAPs.

  • The goal is to minimize IBS symptoms and assess whether the diet provides relief.

• Reintroduction phase:

  • Slowly introduce individual FODMAPs to identify which ones are causing your symptoms.

  • Each type of FODMAP is introduced separately and reactions are carefully monitored.

  • This helps establish individual tolerance to various FODMAPs.

• Personalization phase:

  • ​​​​​​​Once it is determined which FODMAPs are tolerable and which cause symptoms, the diet is tailored to individual needs.

  • The goal is to create a long-term eating plan that minimizes symptoms while providing a varied and balanced diet.

Examples of products containing FODMAPs

• Oligosaccharides: Onion, garlic, wheat, beans, lentils.

• Disaccharides: Lactose in milk and dairy products.

• Monosaccharides: Fructose in fruit, honey, high fructose corn syrup.

• Polyols: Sorbitol, mannitol in sweeteners, some fruits and vegetables.

Table showing products with high and low FODMAPs content

Here you can download a sample 7-day low FODMAP diet menu

Keeping a food diary is essential to identify which foods may cause unwanted symptoms. Remember that the low-fodmap diet does not cure diseases, but it can significantly alleviate their symptoms. Eliminating trans fats, sugar and wheat from your diet can help rebuild a healthy intestinal environment. It is also important to be vigilant as some low-fodmap foods may reveal histamine intolerance.

Always read product labels carefully to avoid potentially harmful ingredients.

• Juices, meats, spices, sauces, baked goods, lactose-free products, sweeteners, ready-made foods. All of these foods may contain FODMAPs

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