Low FODMAP diet
FODMAP is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for a collection of osmotically active carbohydrates found in food that can be poorly absorbed by some people.[1],[2]
A Low FODMAP diet can improve symptoms of Irritable Bowel Syndrome (IBS).[2]
Theory[edit | edit source]
The FODMAP molecules are poorly absorbed in the small intestine of the digestive tract. These molecules then continue their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of Irritable Bowel Syndrome (IBS). Symptoms of Irritable Bowel Syndrome include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhoea, constipation, or a combination of both), and other gastro-intestinal symptoms.[2]
Evidence[edit | edit source]
The majority of research on a low FODMAP diet has focused on managing the symptoms of Irritable Bowel Syndrome (IBS). One study looked at people with both IBS and fibromyalgia and found that 77% of people indicated "satisfaction with the diet". In general, those who followed the diet were more likely to improve[3].
Another study found that people with IBS and hypermobile Ehlers-Danlos syndrome had greater improvements in digestive pain scores on a low FODMAP diet than control patients with IBS. [4]
No studies have been done specifically on ME.
Journal articles on a low FODMAP diet are listed here.
Clinicians[edit | edit source]
Clinicians trained in a low FODMAP diet trained by Monash University can be found on Monash's website.[5]
Risks and safety[edit | edit source]
Costs and availability[edit | edit source]
Examples of low and high FODMAP foods[edit | edit source]
| Food Category | High FODMAP foods [6] | Low FODMAP food alternatives |
|---|---|---|
| Vegetables | Asparagus, artichokes, onions(all), leek bulb, garlic, legumes/pulses, sugar snap peas, onion and garlic salts, beetroot, Savoy cabbage, celery, sweet corn | Alfalfa, bean sprouts, green beans, bok choy, capsicum (bell pepper), carrot, chives, fresh herbs, choy sum, cucumber, lettuce, tomato, zucchini |
| Fruits | Apples, pears, mango, nashi pears, watermelon, nectarines, peaches, plums | Banana, orange, mandarin, grapes, melon |
| Milk and dairy | Cow’s milk, yoghurt, soft cheese, cream, custard, ice cream | Lactose-free milk, lactose-free yoghurts, hard cheese |
| Protein sources | Legumes/pulses | Meats, fish, chicken, Tofu, tempeh |
| Breads and cereal | Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta | Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa |
| Biscuits (cookies) and snacks | Rye crackers, wheat-based biscuits | Gluten-free biscuits, rice cakes, corn thins |
| Nuts and seeds | Cashews, pistachios | Almonds (<10 nuts), pumpkin seeds |
Learn more[edit | edit source]
- Video - Low FODMAP Diet
- Dr Sue Shepherd - Low FODMAP diet
- Monash University (Australia) - Low FODMAP diet for Irritable Bowel Syndrome
- Wikipedia - FODMAP
See also[edit | edit source]
References[edit | edit source]
- ↑ Eswaran, Shanti; Farida, Jeremy P; Green, Jessica; Miller, Jesse D; Chey, William D (December 1, 2017). "Nutrition in the management of gastrointestinal diseases and disorders: the evidence for the low FODMAP diet". Current Opinion in Pharmacology. • Gastrointestinal • Endocrine and metabolic diseases. 37: 151–157. doi:10.1016/j.coph.2017.10.008. ISSN 1471-4892.
- ↑ 2.0 2.1 2.2 Shepherd Works - Low FODMAP Diet, Website
- ↑ Marum, Ana Paula; Moreira, Cátia; Saraiva, Fernando; Tomas-Carus, Pablo; Sousa-Guerreiro, Catarina (October 2016). "A low fermentable oligo-di-mono saccharides and polyols (FODMAP) diet reduced pain and improved daily life in fibromyalgia patients". Scandinavian Journal of Pain. 13: 166–172. doi:10.1016/j.sjpain.2016.07.004. ISSN 1877-8879. PMID 28850525.
- ↑ Fragkos, Konstantinos C.; Keetarut, Katie; Cox, Anna; Eady, Johanna; Emmanuel, Anton V.; Zarate-Lopez, Natalia (February 2019). "Joint Hypermobility Syndrome Affects Response to a Low Fermentable Oligosaccharide, Disaccharide, Monosaccharide and Polyol Diet in Irritable Bowel Syndrome Patients: A Retrospective Study". Gastroenterology Research. 12 (1): 27–36. doi:10.14740/gr1133. ISSN 1918-2805. PMC 6396789. PMID 30834032.
- ↑ "FODMAP Dietitians Directory - Monash Fodmap". www.monashfodmap.com. Retrieved March 17, 2024.
- ↑ The Monash University Low FODMAP diet - Examples of low and high FODMAP foods, Website'
