How to follow a low FODMAP diet

What are FODMAPs?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are different groups of carbohydrates consumed in most diets.

• Foods high in FODMAPs aren’t well absorbed in the small intestine, which is why they cause digestive problems.
• Diarrhea, bloating, gas and constipation are common symptoms of FODMAP intolerance.

Following a low FODMAP diet – what to expect

Imagine that each time you eat a food high in FODMAP content, it goes into your FODMAP bucket. When your bucket overflows, digestive symptoms occur.  

• Following a low FODMAP diet means keeping your total FODMAP load to a minimum by limiting high FODMAP foods.
• The diet is divided into two phases to help you stay clear on your results – the elimination and the challenge phases.

FODMAP Elimination Phase

During this phase, you eliminate high-FODMAP foods.

• The goal of this phase is to reduce the amount of FODMAPs you put into your bucket to reduce your symptoms. 
• Depending on your symptom resolution, the elimination phase can last anywhere from 4 weeks to several months.
• If you don’t limit FODMAPS correctly, and/or if you fail to get portion sizes right in this phase, it’s easy to get discouraged and feel like the diet didn’t work for you…when you just weren’t following the diet correctly! Working with a professional can help you make sure you’re doing the diet right.

FODMAP Challenge Phase

• When you add FODMAPs back to your diet in the challenge phase, you’re trying to determine how many FODMAPs you can fit into your bucket before it overflows. The ultimate goal of this phase is to get you feeling your best with the least amount of dietary restrictions. 
• To sort out which FODMAPS are problematic and how many FODMAP foods you can tolerate, it helps to have the guidance of a professional.