Brenda Khan
The low-FODMAP diet is a food-based treatment for irritable bowel syndrome (IBS) that has been shown to reduce symptoms of gas, bloating, diarrhoea, and constipation in up to 86% of patients. The diet is complex and requires commitment, so it is recommended to seek support from a trained dietitian where possible. To get started, it is helpful to download the Monash University low FODMAP diet app, which provides up-to-date information on high and low FODMAP foods. It is also beneficial to keep a food diary to track symptoms and identify any patterns between the foods eaten and IBS symptoms. When preparing meals, it is important to cook in bulk and plan ahead, as most snacks are high in FODMAPs.
| Characteristics | Values |
|---|---|
| Purpose | Reduce IBS symptoms of gas, bloating, diarrhea, and constipation |
| Effectiveness | Reduced symptoms in 68-75% of patients |
| Food Types | Monosaccharides, disaccharides, oligosaccharides, polyols |
| Common High FODMAP Ingredients | Inulin, natural flavors, high fructose corn syrup, agave, honey |
| Gluten | Not a FODMAP but many foods with gluten are high in fructans |
| Wheat | Contains FODMAPs, so should be avoided during the elimination phase |
| Support | Recommended to seek guidance from a dietitian |
| Food Diary | Recommended to keep a food diary to track symptoms |
| Reintroduction | Reintroduce high FODMAP foods one at a time over a 3-day period |
| Gentle FODMAP Diet | A more relaxed version that focuses on removing key high FODMAP foods |
| Apps | Monash University FODMAP Diet app provides up-to-date food lists |
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What You'll Learn
Download the Monash University FODMAP Diet app
Monash University is the leading researcher of the low FODMAP diet and they developed the Monash University FODMAP Diet app. The app provides up-to-date lists of foods that are high and low in FODMAPs, which are updated as soon as new information is available. The app also includes a ''Diary' feature, which can be used to keep a record of food challenges and symptoms during the reintroduction phase of the diet.
The app can be used to identify high FODMAP foods in your current diet, which are typically foods rated as 'red' in the app, even in very small amounts. For example, garlic, onion, mushroom and any derivatives. It can also be used to find low FODMAP alternatives for these high FODMAP foods. For instance, swapping an apple (high FODMAP) for an orange (low FODMAP). It is recommended to always try to find low FODMAP replacements that are from the same food group as the food you are restricting.
The app also provides information on other common high FODMAP ingredients, such as inulin (chicory root), natural flavors, high fructose corn syrup, agave, and honey, so that they can be avoided. While gluten is not a FODMAP, it is a protein that can trigger food sensitivities in some people. Monash University testing has shown that gluten-free products almost always have reduced amounts of fructans and oligosaccharides. Therefore, choosing gluten-free products may be beneficial for those with FODMAP sensitivities.
The Monash University FODMAP Diet app can be a great resource for those starting a low FODMAP diet, providing accurate and up-to-date information on high and low FODMAP foods, as well as a convenient way to track food challenges and symptoms.
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Identify and cut out high FODMAP foods
The low-FODMAP diet is a food-based treatment designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) identify and cut out high-FODMAP foods that trigger symptoms like cramping, gas, bloating, and diarrhea. FODMAP is an acronym for a group of fermentable carbohydrates: oligosaccharides, disaccharides, monosaccharides, and polyols. These molecules are made up of individual sugars joined together in a chain, and they tend to increase water content in the small intestine, increase gas production through fermentation, and can lead to excess short-chain fatty acid production.
It is important to note that not everyone should avoid FODMAPs, as they are beneficial for most people and promote the growth of healthy bacteria in the gut. However, for those who are sensitive to FODMAPs, the low-FODMAP diet can provide remarkable relief from gut symptoms. The diet typically involves three steps: elimination, reintroduction, and personalization.
During the elimination phase, you will stop consuming high-FODMAP foods. FODMAPs are found in a wide variety of foods, including fruits, vegetables, grains, cereals, nuts, legumes, lentils, dairy, and manufactured foods. Some common high-FODMAP foods include garlic, onion, baked beans, rye, apples, pears, mangoes, cherries, figs, plums, wholemeal bread, wheat pasta, rye crispbread, red kidney beans, split peas, falafels, soft cheeses, milk, and yoghurt. It is important to note that gluten-free products often have reduced amounts of fructans and oligosaccharides, so choosing these options can help reduce FODMAP intake.
To identify high-FODMAP foods, you can use resources such as the Monash University Low FODMAP Diet phone app, which provides a simple traffic light system to rate foods as low, moderate, or high in FODMAPs. The app also allows you to see which specific FODMAPs are present in each food. Additionally, keeping a food diary can help you track the relationship between the foods you eat and any symptoms you experience. It is recommended to work with a dietitian who is well-versed in the low-FODMAP diet to ensure your diet remains nutritionally balanced and to find suitable low-FODMAP replacements.
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Keep a food diary
Keeping a food diary is an important part of the low-FODMAP diet. This diet is often recommended by healthcare providers to reduce irritable bowel syndrome (IBS) symptoms such as gas, bloating, diarrhoea and constipation.
A food diary will help you to understand the relationship between the foods you eat and any symptoms you experience. It will also be useful as you work through the different phases of the low-FODMAP diet, which can be challenging. The diet typically involves an elimination phase, followed by the reintroduction of certain foods to test your tolerance.
Your food diary doesn't have to be complicated or fancy. Simply keep track of everything you eat, any symptoms you experience, and other factors that might be affecting how you feel, such as stress or your menstrual cycle. It can be as simple as jotting down what you eat for each meal and making a note of any symptoms that occur after eating.
Additionally, there are some helpful apps available, such as the Monash University low FODMAP diet app, which can assist you in identifying high FODMAP foods and keeping a record of your food challenges and symptoms. The app also provides up-to-date food lists, as many online sources and handouts can contain inaccurate information.
Keeping a food diary for a few days and then using an app to identify high FODMAP foods in your diet is a great way to start your low-FODMAP journey. This will help you become more aware of the foods you need to restrict or replace with low FODMAP alternatives.
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Find low FODMAP alternatives
The low-FODMAP diet has been proven to reduce IBS symptoms such as gas, bloating, diarrhoea and constipation. It is a complex diet that requires commitment, and it is recommended that you seek support from a dietitian to help you determine which FODMAP types and amounts are best for you.
To get started, it is recommended that you prepare your own meals at home, using simple recipes that are low in FODMAPs but still nutritious and tasty. You can find low-FODMAP alternatives to your favourite foods by using the Monash University low FODMAP diet app, which allows you to check if foods have been tested as high FODMAP. The app also has a ''Diary' feature, which can be used to keep a record of your food challenges and symptoms.
The Monash FODMAP blog also provides a list of common high-FODMAP ingredients to avoid, such as inulin (chicory root), natural flavours, high-fructose corn syrup, agave and honey. While gluten is not a FODMAP, wheat is, so it is best to avoid it during the elimination phase.
You can also find low-FODMAP alternatives by keeping a food diary for 2-3 days and then using the Monash FODMAP app to identify the very high FODMAP foods in your diet. For example, if you eat an apple every day, the app may suggest swapping it for an orange instead. It is recommended that you always try to find low-FODMAP replacements that are from the same food group as the food you are restricting.
A Little Bit Yummy is another resource that provides downloadable low-FODMAP handouts, as well as quick snack and meal ideas in their FODMAP Made Easy programme. They also offer a Recipe Club with 700+ low-FODMAP recipes that have been reviewed by dietitians.
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Reintroduce high FODMAP foods
The FODMAP reintroduction phase is important for long-term health and symptom management. It helps you understand your body and identify which high FODMAP foods your gut can handle. This phase can be challenging, but it empowers you to make informed choices about your diet and reduces the need for an overly restrictive elimination diet.
During this phase, it is recommended to focus on testing one FODMAP food at a time, choosing from the four main saccharide groups: oligosaccharides, disaccharides, monosaccharides, and polyols. For example, if testing oligosaccharides in wheat pasta, start with a small portion of half a cup and gradually increase the amount over a three-day period. Monitor your gut symptoms and evaluate your tolerance.
It is important to understand normal gut sensations, as mild bloating or gas may not indicate intolerance. However, if you experience significant pain or discomfort, pause the challenge and allow your gut to settle. Symptoms usually settle within 1-3 days as the high FODMAP food moves out of your system.
The Monash University FODMAP app can be a helpful tool to identify high FODMAP ingredients and keep a record of your food challenges and symptoms. Working with a Monash FODMAP-trained dietitian can also provide individualized guidance and support throughout this process.
Remember, the goal is to test the FODMAP, not the food. Choose challenge foods with a dominant FODMAP, like honey, which contains fructose. Start with a moderate dose on day one and gradually increase the amount over the next two days. This structured and systematic approach will help you determine which FODMAP groups you can enjoy without issues.
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Frequently asked questions
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are types of carbohydrates found in certain foods. A FODMAP diet is an elimination diet that involves removing these foods from your meals.
The Monash University low FODMAP diet app is a great resource for identifying high FODMAP foods. Some common high FODMAP ingredients include inulin (chicory root), natural flavours, high fructose corn syrup, agave, and honey.
A FODMAP diet has been shown to reduce IBS symptoms of gas, bloating, diarrhoea, and constipation in up to 86% of people who try it. Controlled trials have found that a well-designed and supervised low FODMAP diet can improve symptoms by about 50% in as little as one week.
It is recommended to seek guidance from a trained dietitian who can provide individualised recommendations. You can start by keeping a food diary and identifying high FODMAP foods in your diet. Then, gradually replace these with low FODMAP alternatives. Keep in mind that it's okay to transition onto the diet slowly, perhaps by starting with a few low FODMAP meal options for breakfast, lunch, snacks, and dinner.
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