Understanding the FODMAP Diet: A Practical Guide for Digestive Health

Oligosaccharides

Found in foods like onions, garlic, and wheat.
These carbohydrates are not easily broken down and may cause gas.

Disaccharides

Lactose is the most common one.
It is found in milk and yoghurt. Some people cannot digest lactose well.

Monosaccharides

Fructose is found in fruits like apples and in honey.
Excess fructose can cause digestive discomfort.

Polyols

Polyols are sugar alcohols found in certain fruits and sugar-free products.
Consuming large amounts of polyols may lead to bloating and diarrhoea.

People with IBS often feel better when they eat fewer high-FODMAP foods in their diet.

Research indicates that the FODMAP diet can significantly improve symptoms for individuals with IBS, with up to 70% reporting reduced symptoms.

Benefits include:

• Reduced bloating and gas
• Decreased abdominal pain
• Improved comfort after meals
• Enhanced focus and productivity throughout daily activities
• Feeling more confident about food choices. The diet is tailored to individual needs, so only foods that trigger symptoms are avoided.

How to Start the FODMAP Diet

The FODMAP diet has three simple steps.

Step 1: Elimination Phase

This phase typically lasts 4 to 6 weeks.

During this period, high-FODMAP foods are eliminated to help reduce symptoms and assess improvement.

Low-FODMAP foods such as rice, potatoes, carrots, and bananas remain included in the diet.

Maintaining a food and symptom diary can help track changes and identify patterns.

Step 2: Reintroduction Phase

Foods are then reintroduced individually.

For example:

• For example, introduce a small portion of apple.
• Monitor for symptoms over the following days.

If symptoms occur, that food may need to be limited.
If no symptoms develop, the food can remain in your diet.

Step 3: Personalisation Phase

This phase establishes a long-term dietary plan.

You build a diet that includes:

• Foods that are well-tolerated
• Foods you enjoy
• Reduced digestive symptoms

This approach makes eating more enjoyable and less stressful.

High-FODMAP Foods (May Cause Symptoms)

Fruits: apples, pears, watermelon, mango
Vegetables: onions, garlic, cauliflower, mushrooms
Dairy: milk, soft cheese, yoghurt
Grains: wheat bread, pasta, cereals
Sweeteners: sorbitol, xylitol (in sugar-free sweets)

Low-FODMAP Foods (Usually Easier to Digest)

Fruits: bananas, blueberries, strawberries, oranges
Vegetables: carrots, potatoes, spinach, courgettes
Dairy alternatives: lactose-free milk, almond milk, hard cheese
Grains: rice, oats, quinoa, gluten-free bread
Proteins: meat, fish, eggs, tofu

Low-FODMAP Grocery List

Vegetables

Carrots, cucumbers, zucchini, bell peppers, spinach, lettuce, tomatoes, green beans, potatoes

Fruits

Firm bananas, blueberries, strawberries, grapes, oranges, kiwi

Proteins

Chicken, turkey, beef, fish, eggs, firm tofu

Dairy & Alternatives

Lactose-free milk, almond milk, hard cheese, butter

Grains

Rice, oats, quinoa, rice cakes, gluten-free bread

Snacks

Popcorn, plain crisps, dark chocolate (small amounts), peanuts

Portion size is important, as consuming excessive amounts of any food may still trigger symptoms.

• Plan meals in advance
• Keep a food diary
• Reintroduce foods gradually.
• Read food labels carefully.
• Eat a balanced diet
• Ask a dietitian for help.
• Be patient, as learning and adjustment take time.

The FODMAP diet is a process focused on understanding your body's unique needs.

Conclusion

The FODMAP diet helps people with sensitive stomachs feel better by teaching them which foods work best for them. It is not about giving up foods forever, but about making wise choices.

With time, patience, and support, many individuals can enjoy meals with reduced discomfort and greater confidence.