What is the Low FODMAP Diet? – Nics Nutrition

What is the Low FODMAP Diet? – Nics Nutrition

What is the Low FODMAP Diet? – Nics Nutrition

Have you listened to of the small FODMAP food plan? Are you wanting to know if it can assist with your IBS?

Examine this website submit to locate out what it is all about and to see if it can gain you. 

This submit is penned by my buddy & gut health dietitian Kirsten Jackson


What is the reduced FODMAP diet program?

The reduced FODMAP diet plan is a 3 phase food plan which permits you to pinpoint your particular triggers and to assistance you to try to eat food items without having fear and debilitating indications.

The 3 levels of the eating plan are restriction, reintroduction and modification of your extended-time period diet dependent on what your reactions had been. You can read extra about it even further down the website page.

Proof suggests that all around 57-72% of individuals get symptom relief through this diet regime (2). Even so, it is complicated and restrictive so demands to be finished less than the supervision of a Registered Dietitian.

It is important to note that this is not a eternally diet regime. It is only momentary and ought to only be accomplished to be ready to obtain your precise intestine triggers. 

What are FODMAPs?

FODMAPs are a group of carbs (sugars) that are identified in a range of meals.

FODMAP stands for




Monosaccharides and 



Most of your food is damaged down and absorbed in the modest bowel (the tube immediately after your abdomen), but this is not the situation with FODMAPs.

FODMAPs go through your smaller bowel and conclude up in your massive bowel exactly where they are broken down by loads of very good gut micro organism, supplying off gas. This course of action is identified as fermentation and it can bring about signs and symptoms of agony, surplus fuel and bloating in persons with IBS.

FODMAPs can also draw in h2o to the significant bowel which can result in free, urgent bowel motions.

Why should you comply with a reduced FODMAP diet regime?

The intention of this diet program is to minimize IBS signs and symptoms by pin-point specific nutritional triggers. Hence, if you wrestle with signs this kind of as wind, bloating, abdominal pain and diarrhea, then the lower FODMAP diet may be for you.

Ahead of thinking about the small FODMAP diet regime, it is essential that you have an accurate analysis of IBS. This is simply because your symptoms may perhaps not be due to IBS and could be brought about by other problems these kinds of as inflammatory bowel condition, coeliac condition or even bowel most cancers (3).

The 3 phases of the very low FODMAP diet program

Stage 1: Restriction Stage

All large FODMAP food items need to have to be slash out of your eating plan. This provides the intestine a crack and permits you to see if you are delicate to FODMAPs or not. 

This period really should very last in between 2-6 months maximum. How swiftly your indications improve will change from human being to human being

It is vital that you do not remain in this phase for for a longer period than 6 weeks as this can have destructive effects on your gut health and fitness by lessening the volume of good intestine bacteria in your intestine (4). 

Phase 2: Reintroduction Phase 

Right after 4-6 weeks of restriction it is  crucial to start reintroducing substantial FODMAP foodstuff to be able to uncover out which foods are triggering your gut indications. 

Each and every FODMAPs should be examined on its very own by applying a foodstuff which is made up of just that 1 FODMAP. This will give you clarity on what is leading to your signs.

You should really reintroduce each FODMAP about 3 days, bit by bit increasing the portion each and every working day except you get symptoms. This will exhibit you how considerably of the FODMAP you can tolerate ahead of it will cause symptoms.

Tolerance levels will vary from person to individual. 

This stage can just take all around 4-5 months in overall with all the FODMAP group reintroductions. 

Stage 3: Personalisation Phase 

By this issue you will have recognized all of your triggers and learnt how significantly of which FODMAP teams you can tolerate on their personal. 

Now you require to personalise your individual eating plan to obtain out which mixtures of FODMAPs you can tolerate jointly and how often you can have them with no receiving signs.  The aim is to have a diet plan as close to ordinary as probable with a wide variety of foods. 

Why is it so critical to reintroduce FODMAPs?

You may possibly get great symptom aid in the restriction section and ponder why it is so important to reintroduce FODMAPs again into your food plan.

Here are the major causes why:

  • Intestine germs – Proscribing FODMAPs from your food plan can negatively have an impact on your excellent gut micro organism (4). This modify can come about within the initially 4 weeks of the restriction stage, so the quicker you get FODMAPs again into your diet plan the greater. 
  • Restrictive eating plan – Chopping out FODMAPs completely can direct to an unwanted restrictive diet plan. This can make a lousy connection with food stuff and can lead to dietary deficiencies. 
  • Lower calcium ingestion – Research implies that persons on the very low FODMAP consumption have a reduce calcium ingestion in particular in the restriction phase of this diet regime (5).


The small FODMAP diet plan is an helpful 3 stage eating plan which enables you to pinpoint your foodstuff intolerances. It really should be performed less than the supervision of a Registered Dietitian to do this precisely, properly and for the most effective outcomes. 

The low FODMAP diet program is not a forever diet, it is just to obtain your triggers in purchase to lower gut signs and symptoms. So despite the fact that it is restrictive, it is only non permanent. 

Remember to make guaranteed you have an precise analysis right before beginning this diet and other gut circumstances have been ruled out by your health care provider.