Madeleine Hull
The low-FODMAP diet is often prescribed for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It is a temporary eating plan that helps identify and reduce foods that irritate the gut and cause gastrointestinal distress. FODMAP stands for fermentable oligo, di, monosaccharides and polyols—short-chain carbohydrates that are resistant to digestion and lead to various gut issues. Wheat is a grain that is high in FODMAPs, but there are other low-FODMAP whole grains that can be consumed. The low-FODMAP diet is restrictive and should be followed under medical supervision to ensure proper nutrition.
| Characteristics | Values |
|---|---|
| Purpose | To identify and reduce foods that may be irritating the gut and causing gastrointestinal distress |
| Who is it for? | People with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) |
| Diet type | Temporary and restrictive |
| Food types | Fruits, vegetables, grains, and proteins |
| High FODMAP grains | Wheat, rye, spelt, barley |
| Low FODMAP grains | Oats, rice, corn (maize), sorghum, millet, farro (emmer), freekeh, kamut, triticale, amaranth, buckwheat, quinoa |
| Other high FODMAP foods | Legumes, processed meats, apples, watermelon, stone fruits, garlic, onions, dairy products |
| Processed foods | May be high in FODMAPs even if made from low FODMAP ingredients |
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What You'll Learn
Whole grains are allowed on a low-FODMAP diet
A low-FODMAP diet is a specific approach to identifying and reducing foods that may be irritating your gut and causing gastrointestinal distress. It is often prescribed for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). The diet is not intended to be a long-term avoidance diet but rather a diagnostic tool to help pinpoint food triggers.
Processing methods can alter the FODMAP content of grains. For example, wheat is a high-FODMAP grain, but the FODMAP content of wheat can be reduced through different processing methods. Sourdough rye bread, for instance, is low in FODMAPs because the fermentation step breaks down some of the FODMAPs into digestible sugars.
Whole grains are nutritionally superior to refined grains. They are left intact after food processing and contain all three layers of the grain (the bran, endosperm, and germ). Whole grains are rich in carbohydrates, protein, fibre, iron, magnesium, iodine, folate, and thiamine.
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Wheat, rye, and barley are high-FODMAP grains
A low-FODMAP diet is often prescribed for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It is a short-term elimination diet that helps people with digestive problems identify which foods are causing them issues. The diet has three phases: elimination, reintroduction, and maintenance. During the elimination phase, people avoid all high-FODMAP foods, including specific fruits, vegetables, dairy products, and grains.
Rye is another grain that contains high levels of FODMAPs, with nearly twice the amount found in wheat. However, certain types of rye bread, such as sourdough rye bread, can be low in FODMAPs due to the fermentation process breaking down some of the FODMAPs into digestible sugars. Barley is also a high-FODMAP grain that contains gluten and should be limited during the strict phase of a low-FODMAP diet.
While wheat, rye, and barley are high-FODMAP grains, it is important to note that individual tolerance may vary. Additionally, the FODMAP content of grains can be reduced through different processing methods. Therefore, it is always good to read the ingredient list on food labels to ensure that the product is truly low-FODMAP.
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Gluten-free grains are lower in FODMAPs
The low-FODMAP diet is often prescribed for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It is a short-term elimination diet used to identify and reduce foods that irritate the gut and cause gastrointestinal distress. The diet has three phases: elimination, reintroduction, and maintenance. During the elimination phase, all high-FODMAP foods, including specific fruits, vegetables, grains, and dairy products, are avoided.
Wheat is the main source of FODMAPs in the Western diet, and other grains like rye and barley are also high in FODMAPs. However, gluten-free grains are lower in fermentable sugars than grains that contain gluten. This means that some people who think they are sensitive to gluten may actually be sensitive to the oligosaccharides found in wheat products.
Gluten-free grains that are low in FODMAPs include rice, corn, quinoa, and buckwheat. For example, Kellog's Corn Flakes and Rice Bubbles are low-FODMAP options. Additionally, sourdough rye bread can be low in FODMAPs due to the fermentation process breaking down some of the FODMAPs.
It is important to note that not all gluten-free products are low in FODMAPs, as they may contain high-FODMAP ingredients such as honey or high-fructose corn syrup. Therefore, it is essential to carefully check the ingredient lists of gluten-free products to ensure they do not contain high-FODMAP ingredients.
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Processing methods can reduce FODMAP content
The low-FODMAP diet is often prescribed for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It is a short-term elimination diet that helps people with digestive problems identify the foods that are causing them. The diet has three phases: elimination, reintroduction, and maintenance. During the elimination phase, all high-FODMAP foods are avoided, including specific fruits, vegetables, dairy products, and grains.
Processing methods can significantly reduce the FODMAP content of foods. Here are some ways that processing methods can be used to reduce FODMAP content:
- Enzymatic Treatment: Enzymatic processing can be used to specifically target and reduce FODMAPs such as galacto-oligosaccharides, fructans, and lactose. This method is typically faster than other techniques, such as fermentation or germination, as it can be implemented in a matter of hours.
- Fermentation: Fermentation is a process where carbohydrates are converted into organic acids, gases, or alcohols by microorganisms. During fermentation, FODMAPs can be broken down into digestible sugars, reducing their content in the final product. For example, the fermentation step in making sourdough bread helps break down FODMAPs, making it a low-FODMAP option.
- Germination: Germination is a slower process that involves activating nuts or grains by soaking them in water and then dehydrating them at low temperatures. This process may reduce FODMAP content, but it may not be sufficient to make a significant difference in larger serving sizes.
- Pickling: Pickling vegetables in brine or vinegar can reduce FODMAP content. For example, pickling onions, garlic, and beets can reduce their FODMAP content by more than 80%vary it. The FODMAP content of a food product is influenced by various factors, including ingredient selection, processing methods, ripeness, plant variety, climate, storage conditions, and more. Therefore, it is always good to check the FODMAP content of processed foods and choose products that are certified low in FODMAPs, such as those certified by Monash University.
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A low-FODMAP diet is not intended to be long-term
A low-FODMAP diet is a specific approach to identifying and reducing foods that may be irritating your gut and causing gastrointestinal distress. It is a diagnostic tool to identify which foods an individual can tolerate and which they can't. It is not intended to be a long-term avoidance diet. Instead, it is a temporary approach to help manage symptoms while identifying specific FODMAP triggers. The diet is very restrictive, and it is important to work towards getting all the nutrients you need.
The low-FODMAP diet is often prescribed for limited periods for people diagnosed with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). It can also be used as a short-term elimination diet for anyone who has digestive problems and wants to try and isolate the foods that are causing them. The elimination phase of the diet may seem very limited, but there is still a good list of foods in each category that you can eat. After two to four weeks, you'll begin the reintroduction phase, in which you systematically add foods back in. The third phase keeps what works for you and leaves out what doesn't.
FODMAP is an acronym for a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are more difficult for people to digest. Gut bacteria ferment these carbohydrates, converting them to gases in a chemical process called fermentation. FODMAPs include onions, garlic, beans/lentents, and many wheat products. Wheat is the main source of FODMAPs in the Western diet, but it can be replaced with other low-FODMAP whole grains. Other grains like rye contain nearly twice the amount of FODMAPs as wheat, but some types of rye bread, such as sourdough rye bread, can be low in FODMAPs. This is because the process of making sourdough involves a fermentation step, during which some of its FODMAPs are broken down into digestible sugars.
There are an abundance of healthy, tasty, low-FODMAP grains to choose from. If you're willing to expand your repertoire and try less traditional varieties, this will provide more choice, as will choosing grains that may be rated red/amber at a full serve, but green (low FODMAP) at a half serve. Grain-based foods include those made from wheat, oats, rice, corn (maize), barley, sorghum, rye, millet, farro (emmer), freekeh, kamut, spelt, triticale, amaranth, buckwheat, and quinoa.
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Frequently asked questions
A low-FODMAP diet is a short-term elimination diet that helps people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO) identify which foods are problematic and which reduce symptoms. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.
Grains are allowed on a low-FODMAP diet, but some grains are better than others. Wheat is the main source of FODMAPs in the Western diet, but it can be replaced with other low-FODMAP whole grains. Other grains like rye contain nearly twice the amount of FODMAPs as wheat, but some types of rye bread, such as sourdough rye bread, can be low in FODMAPs.
Monash has tested and found the following whole grain foods to be low in FODMAPs at either a full or half serve: rice, corn (maize), barley, sorghum, millet, farro (emmer), freekeh, kamut, amaranth, buckwheat and quinoa.
Some grains that are high in FODMAPs include wheat, oats, rye and barley.
A low-FODMAP diet can be challenging and restrictive, so it's important to work with a doctor or dietitian to ensure you're following it correctly and maintaining proper nutrition. It's always good to talk to your doctor before starting a new diet, especially one that eliminates so many foods.
