Healing Diets - FODMAP

A Fodmap diet is the go-to way of eating for those who suffer from Irritable Bowel Syndrome. Fodmap stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. It is quite obvious most people will never try to say that and stick with calling Fodmap for the rest of their lives.

Ultimately what this diet entails is avoiding Fodmap foods because they are sugars that the intestines can’t absorb. Those who are sensitive to these foods experience IBS symptoms and issues which can completely affect a person’s life. The point of this diet is to eliminate the high fodmap foods, allow your intestines to heal and then introduce them slowly. Generally, one starts with avoiding fodmap foods for four weeks.

The foods are then re-introduced one by one to see which one causes the issues. When a food is introduced and the symptoms reappear? That food is never eaten again. If a person is sensitive to a particular food, they should experience IBS symptoms within two to three days. If none appear, that food is safe to eat for that person.

High fodmap foods to avoid as they aggravate the gut are dairy, wheat-based bread and crackers, some fruits and vegetables and beans. When eating the diet is based around eggs, non dairy milk (almond or coconut milk) rice, quinoa and some fruits and vegetables.

Fruits to avoid are peaches, pears, apples and cherries and fruits to eat are grapes, oranges, pineapples and blueberries. Vegetables that are avoided are onions, garlic, asparagus and vegetables recommended are potatoes, tomatoes, zucchini and cucumbers. These are not all, simply a few examples to show what is and isn’t recommended on this diet.

Due to how restrictive this diet can be at the beginning, before the person finds out which foods they can and can not eat, it is recommended to have a dietician or nutritionist help with the meal planning. This can be difficult to follow, however, the dedication and understanding that it’s short term will cause long term relief for those suffering with this ailment.

To summarize this is a diet in which the FODMAP foods (certain sugars) are avoided as they trigger and cause IBS symptoms: Basically, an elimination diet. After approximately four weeks, the problem foods are introduced one by one to determine if there is a reaction or not. The restriction is temporary, but understanding what irritates a person’s intestines is important to relieve symptoms of this ailment. Hope this helps,


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