Broadbeach IBS Dietitian
We are your Broadbeach IBS Dietitian. Irritable Bowel Syndrome (IBS) can be one of the frustrating conditions if it is not managed properly. Suppose you have tried different strategies to manage IBS symptoms for a while and still don’t see any improvement. Maybe it is worthwhile to trial the FODMAP diet.
What is the low FODMAP diet?
The low FODMAP diet is an elimination diet that restricts foods that are high in fermentable carbohydrates (i.e., Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols). FODMAPS are either poorly absorbed or not absorbed at all in our gut, so they are fermented by our gut bacteria. During the fermentation process, gases are produced and expand our intestine, in people with IBS can result in triggering symptoms like abdominal pain or bloating.
Where do I find FODMAPS in food?
FODMAPs are found in a wide range of foods, including fruit, vegetables, grains/cereal, nuts/seeds, dairy products, processed food, and beverages.
To give you an idea, the table below shows you some common high and low FODMAPs food from the five food groups.
|Food Group||High FODMAPs||Low FODMAPs|
|Fruit||Apple, Pear, Mango, Dried fruit, Nectarine||Orange, Grapes, Kiwifruit, Strawberries|
|Vegetables||Onion, Garlic, Mushroom, Snow peas, Cauliflower||Green beans, Potato, Zucchini, Carrot|
|Grains/cereal||Wheat-based bread, rice, pasta||Sourdough bread, Gluten-free bread, pasta|
|Meat/alternatives||Processed meat (e.g., sausages), Cashews, Pistachios, Kidney beans||Plainly cooked meat, Macadamias, Peanuts, Chickpeas|
|Dairy||Cow’s milk, Custard, Soft cheese||Lactose-free milk, Cheddar cheese, Yoghurt (small amounts)|
How does it work?
The low FODMAP diet has 3 phases:
- Elimination (2-6 weeks)
- Reduce FODMAPs in the diet to only a small amount
- Re-introduction (6-8 weeks)
- Food challenge to identify symptoms triggering food and amount of food tolerated.
- Personalization (Long term)
- Maintaining good symptoms control, while expanding your choice of food, to ensure adequate nutrition from a variety of food.
Trialing in a low FODMAP diet can be challenging because it is a highly restrictive diet. Therefore, it is recommended to complete the diet with a Dietitian, to ensure you are getting the proper nutrition. Our Dietitian has completed specialist training in a low FODMAP diet with Monash University. Book an appointment to find out more!