The FODMAP Diet

The FODMAP diet was created at Monash University in Melbourne as a way to help those suffering with IBS.

FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

Now I don’t expect you to have any idea of what this means, and I am no scientist, but I’m going to try breaking it down for you:

  • Fermentable: the process that happens when your gut struggles to breakdown FODMAP-filled food
  • Oligosaccharides: fructo-oligosaccharides are mainly found in wheat, onions and garlic. Glacto-oligosaccharides are found in legumes, such as chickpeas.
  • Disaccharides: sucrose, maltose and certain lactose food, such as in milk, yoghurt, ice cream and soft cheese.
  • Monosaccharides: fructose in excess of glucose, such as honey and apples.
  • Polyols: mainly sorbitol and mannitol, found in certain fruits and vegetables such as avocados, pears and peaches.

You’re probably wondering what all these things have in common? FODMAPs are often poorly absorbed in the small intestine. This means they are fermented by bacteria in the gut, producing gas, which goes on to cause the symptoms suffered by those with IBS.

The idea of the FOMDAP diet is to cut out FODMAPs completely when your symptoms are at their worst and try doing this for 6-8 weeks (depending on your recovery). After this, you can slowly reintroduce certain food groups into your diet and see how you react.

This diet takes a lot of experimenting, motivation and patience, but I promise it really does help and is worth it in the end!

It’s important to note that this DOES NOT replace medical treatment if necessary. Monash University suggest seeing a dietician before starting the FODMAP diet. At £5 it may just be the most expensive app ever, but I would really recommend downloading the Monash University’s FODMAP mobile app.

See my full FODMAP food list for more information.

 

 

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