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?
· Apples and pears
· Cauliflower and mushrooms
· Dried fruit
· 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