If you’re dealing with long-term gut problems, you’re probably willing to try anything to fix them. It might feel like there’s no rhyme or reason to which foods cause symptoms.

In your quest to feel better, you may have stumbled upon this strange word: “FODMAP.” FODMAPs are certain carbohydrates or sugars in foods that are not easily digested. Eating low-FODMAP foods may ease gas, bloating, and other problems in the gut. But what is it? And what are the foods to avoid?

Here’s a look at what low-FODMAP diets are and who they may help. Plus, we have tips to keep in mind before you get started.

What are FODMAPs? And how do they impact gut health?

“FODMAP” is an acronym. It stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” These are sugars found in certain foods that don’t get fully digested. They move slowly through the gut and soak up water. Then they’re broken down by bacteria (germs) in the bowel.

Most people can eat high-FODMAP foods without a major problem. But some people may be more sensitive. They may get uncomfortable gas, bloating, pain, or diarrhea.

While FODMAPs may cause discomfort, they aren’t harmful. “FODMAPs do not do any physical damage to the gut,” says Mara Posner, D.O., a gastroenterologist in Las Vegas.

Who should try low-FODMAP foods? And who shouldn’t?

The low-FODMAP plan was first made for people with irritable bowel syndrome (IBS). Many people with IBS notice that their symptoms improve when they limit FODMAPs. One study found that 75% of IBS patients who followed a low-FODMAP plan had fewer gut problems.

Research suggests that low-FODMAP diets may help with other gut problems too. These include:

• Crohn’s disease. (This is an inflammatory disease of the gut.)
• Ulcerative colitis. (This is an inflammatory disease of the large intestine or colon.)
• Celiac disease. (This is a disease in which eating gluten causes your body to damage the small intestine.)

Eating low-FODMAP foods isn’t a cure-all, though. Not everyone with gut problems feels better when they cut out FODMAPs. “Some patients benefit. Some patients don’t,” Dr. Posner says.

Cutting out FODMAPs also isn’t for everyone. “A low-FODMAP diet is designed for a specific population,” says Lauren Spradling, R.D. Spradling is a Chicago-based wellness coach. If FODMAPs don’t cause problems, Spradling says, there’s no reason to skip them.

Spradling adds that high-FODMAP foods are rich in helpful nutrients, like:

• Fiber.
• Calcium.
• Protein.
• Vitamins A, C, and D.

Cutting out those foods can make it harder to get the nutrients you need. It may also harm the good germs in your gut.

If you have an eating disorder, you should stay away from low-FODMAP diets. (An eating disorder causes severe changes to how you eat. It can also change how you think about yourself, your body weight, body shape, and food.) Food plans that put strict limits on what you eat may promote eating disorders.

High-FODMAP Foods

FODMAPs are found in a wide variety of foods, like:

• All beans and legumes.
• Sugar alcohols. They’re often found in sugar-free foods and candies, such as gum.
• Honey, agave, and high-fructose corn syrup (HFCS). HFCS is found in many packaged foods and drinks.
• Dairy and products made from dairy. Soy milk and coconut milk are also high in FODMAPs. (Lactose-free dairy products are low in FODMAPs.)
• Wheat, barley, rye, and any foods made with these grains. (Gluten-free grain products are low in FODMAPs.)
• Vegetables, like garlic, onions, broccoli, cabbage, and beets.
• Fruits, like apples, avocados, pears, watermelon, cherries, and peaches.
• Cashews and pistachios. (All other nuts and seeds are lower in FODMAPs.)

It’s not always easy to tell which foods are high in FODMAPs and which aren’t. So it’s a good idea to keep a list of high- and low-FODMAP foods handy. A dietitian or GI specialist can give you a more complete list.

How to Follow a Low-FODMAP Plan

When starting any special eating plan, it’s best to work with a registered dietitian, says Spradling. They can help you:

• Know what foods to skip.
• Make meal plans.
• Find recipes.
• Keep track of symptoms.
• Make sure you’re getting the nutrients you need from other foods.
• Figure out when and how to add foods back into your meals.

You should also talk with your doctor and possibly a gastroenterologist. “Together, they can create the best care plan for your needs,” Spradling says.

You don’t need to stay on a low-FODMAP plan for a long time. You’ll start by cutting out all high-FODMAP foods for about 6 weeks. Then you’ll add the foods back in, one at a time. That can help you pinpoint which foods bother you, Spradling says.

Once you know your problem foods, you should stay away from them. But you can safely enjoy foods that don’t cause problems. The goal is to add back as much variety as you can. You might also try to learn how much of a problem food you can handle.

[Sources]

[1] Halmos EP. When the Low FODMAP Diet Does Not Work. Journal of Gastroenterology and Hepatology. March 2017, vol. 32, no. 1, pp: 69-72. Nutrients. Diet advice for Crohn’s disease: FODMAP and beyond. Published December 6, 2020. Accessed August 16, 2022.

[2] Milajerdi A, Sadeghi O, Siadat SD, et al. A Randomized Controlled Trial Investigating the Effect of a Diet Low in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols on the Intestinal Microbiome and Inflammation in Patients with Ulcerative Colitis: Study Protocol for a Randomized Controlled Trial. Trials. February 18, 2020; vol. 21, pp: 201.

[3] van Megen F, Skodje GI, Lergenmuller S, et al. A Low FODMAP Diet Reduces Symptoms in Treated Celiac Patients with Ongoing Symptoms — A Randomized Controlled Trial. Clinical Gastroenterology and Hepatology. January 17, 2022; vol. 20, no. 10, pp: 2258-2266.

[4] What is the Low FODMAP Diet? Academy of Nutrition and Dietetics. August 10, 2020, https://www.eatright.org/health/allergies-and-intolerances/food-intolerances-and-sensitivities/what-is-the-low-fodmap-diet. Accessed November 9, 2022.

[5] Hill P, Muir JG, and Gibson PR. Controversies and Recent Developments of the Low-FODMAP Diet. Gastroenterology and Hepatology. January 13, 2017; vol. 13, no. 1, pp: 36-45.

[6]  Low FODMAP Diet. MedlinePlus.gov. May 18, 2021. Accessed November 9, 2022.