A Step-by-Step Approach to the FODMAP Diet
The English Institute for Health (NICE Institute) suggests a three-step dietary therapy for irritable bowel syndrome (IBS).
Start with general recommendations, such as regular meal consumption and a simple diet while avoiding processed foods. For many IBS patients, this step alone can yield significant results.
The Low-FODMAP Diet
The Australian Low-FODMAP Diet from Monash University has also proven to be effective. Certain carbohydrates that can lead to fermentation processes in the intestines are eliminated for two to six weeks. Low-FODMAP foods can reliably alleviate abdominal pain, bloating, and digestive problems.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
FODMAPs are abundant in...
Oligosaccharides: Barley, rye, wheat, garlic, onions, lentils, peas
Disaccharides: Yogurt, milk, cream
Monosaccharides: Apples, pears, honey, cherries, corn syrup, asparagus
Polyols: Plums, cherries, nectarines, sweeteners, diet products
If FODMAPs cannot be digested or absorbed in the small intestine, they enter the large intestine, where they are fermented by the colon's microflora. This fermentation leads to bloating and flatulence. Sometimes it also results in diarrhea or constipation.
After two to six weeks of the restriction phase, high-FODMAP foods are gradually reintroduced into the diet.
The so-called re-exposure phase lasts six to eight weeks. If a food causes symptoms, it must either be reduced or completely eliminated. This step is referred to as an elimination diet.
Consult with an experienced nutrition consultant
An experienced nutrition consultant can identify the main sources of FODMAPs in your diet and provide advice on what to eat and what to avoid during the restriction phase.
Based on the severity of your symptoms, the nutrition consultant will tailor the degree of FODMAP restrictions to your needs.
In some cases, it may be sufficient to remove only the main sources of FODMAPs from the diet. According to Dr. Hayes, initially, for example, only gluten can be eliminated from the diet if the client finds it challenging to adhere to a very strict diet.
If you do not respond adequately to a low-FODMAP diet, your nutrition consultant may identify other triggers for your symptoms, such as coffee, excess fat, histamine intolerance, or salicylate intolerance.
On the internet, you can find many different FODMAP lists that may not necessarily align with each other. This may be because some foods have not been tested for their FODMAP content.
Additionally, FODMAP lists vary widely in the information on portion sizes of FODMAP-containing foods. For this reason, it is more sensible to contact an experienced nutrition consultant who stays updated with the latest guidelines from Monash University.
Is the FODMAP diet a new "diet trend"?
The FODMAP concept was developed by the research team at Monash University in Australia. The diet was created based on the knowledge present in scientific literature for many years.
It has been known for a while that certain foods can affect the gastrointestinal tract and cause discomfort. Thanks to advances in science and technology, we can understand much more about the substances that some foods contain.
The "culprits" include: milk, beans, fruits, grains, especially wheat, rye, and onions.
The research team compiled observations and insights regarding fermentable and poorly absorbable carbohydrates and gave structure to the known research results through the development of the concept.
The low-FODMAP diet is a therapeutic diet for irritable bowel syndrome, SIBO, Crohn's disease, and ulcerative colitis, used worldwide by nutrition consultants and doctors with much success and impressive results.
See “Various Dietary Approaches to IBS and SIBO: Part IV”.
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