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Low-FODMAP diet

Whiringa kai FODMAP hakahaka

The low-FODMAP diet limits foods that have been shown to irritate the gut and cause IBS symptoms. Symptoms like bloating, gas, constipation, diarrhoea and pain. These foods are high in a group of sugars called FODMAPs.

FODMAP stands for:

• Fermentable – foods that bacteria in the gut can break down quickly
• Oligosaccharides – fructans and galacto-oligosaccharides (GOS)
• Disaccharides – lactose
• Monosaccharides – fructose

  And

• Polyols – sorbitol, mannitol and xylitol.

The low-FODMAP diet improves symptoms for 3 out of 4 people with IBS.

The diet has 3 steps:

Step 1 – Low-FODMAP diet

You swap high-FODMAP foods for low-FODMAP foods for 2 to 4 weeks.

If your symptoms go away or get much better, you move on to step 2.

If your symptoms do not go away or get better, you do not have a problem with FODMAPs. You should go back to eating normally and talk to your general practice team or dietitian.

Step 2 – FODMAP reintroduction

You continue on a low-FODMAP diet but gradually add each FODMAP group back into your diet 1 at a time. This helps you work out which FODMAPs cause your symptoms and how much of each you can tolerate. This step usually takes 8 to 12 weeks.

Step 3 – FODMAP personalisation diet

Now you can personalise your diet by slowly adding the FODMAP groups you can tolerate back into your daily meal plan. You only need to avoid or limit the FODMAPs that trigger your symptoms.

See the video in the recommended links below about the 3 steps of the low-FODMAP diet and some helpful tips.

A low-FODMAP diet can be tricky to follow. It is best to see a dietitian, who can make sure you are following the diet correctly and getting all the nutrients you need to stay healthy.

  HealthInfo recommends the following videos

• A Little Bit Yummy – Three phases of the low FODMAP diet chat session

  The video covers an overview of the 3 steps and helpful tips.

  HealthInfo recommends the following pages

• Monash University – High- and low-FODMAP foods

  Information about which food groups typically contain which FODMAPs.

  HealthInfo recommends the following apps

• Monash University FODMAP diet app

  An app with an easy guide to which foods are low and high in FODMAPs. It also has over 80 delicious low-FODMAP recipes. The app costs around $17.

Written by HealthInfo clinical advisers. Last reviewed August 2024.

Sources

Page reference: 244453

Review key: HIIBS-27995