The low FODMAP diet is a diet that can help mitigate the symptoms of IBS , irritable bowel syndrome. It consists of eliminating for a period and then gradually reintroducing a whole series of foods that worsen the symptoms, precisely FODMAP foods.
FODMAP stands for " fermentable oligo-, di-, and monosaccharides and polyols". These are essentially non-digestible short-chain carbohydrates which have the characteristic of fermenting and/or drawing water to the intestine . Which is proven to exacerbate IBS symptoms.
It must be said that tolerance to this type of substance is subjective as well as the symptoms of irritable bowel.
We can mainly distinguish the following categories of FODMAPs
Oligosaccharides (found for example in wheat, rye, nuts, legumes, artichokes, garlic and onion)
Disaccharides (lactose-containing products such as milk, yogurt, soft cheese, ice cream, buttermilk, condensed milk, and whipped cream)
Monosaccharides (in fructose-containing foods, including fruits like apples, pears, watermelon, and mangoes, and sweeteners like honey, agave nectar, and high-fructose corn syrup)
Polyols (mannitol and sorbitol in apples, pears, cauliflower, stone fruit, mushrooms, and snow peas, as well as xylitol and isomalt in low-calorie sweeteners, such as those in sugarless gum and mints)
Usually in low FODMAP diets all FODMAP foods are eliminated for a period (usually between 4 and 8 weeks) and then gradually reintroduced.
In the reintroduction phase we also try to understand which FODMAP foods and in what quantities the patient can tolerate. This second phase usually lasts between 6 and 10 weeks.
At the end of these two phases we will arrive at what can be defined as a personal low FODMAP diet , the foods that are well tolerated will be reintroduced and the others limited in order to limit the symptoms, sometimes disabling, of IBS as much as possible.
At present, the low FODMAP diet is considered the first-line dietary therapy in the treatment of irritable bowel syndrome and most patients report improvement in symptoms following it.
It goes without saying that this diet, like any other diet, must be followed under the guidance of a doctor/nutritionist.
Here you will find one of the most complete lists I have found of foods suitable and not suitable for those suffering from irritable bowel who want to follow a low FODMAP diet
