What it is
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Basically, these are specific types of carbs. There is NOTHING wrong with these types of carbs. In fact, some of these carbs are super beneficial for people who aren’t sensitive to them!
Who it’s for
The low FODMAP diet is designed for people who have one of the three types of IBS: IBS-D (diarrhea), IBS-C (constipation), and IBS-M (mixed bowel habits). People who have IBS aren’t always able to completely digest foods that have high amounts of FODMAPs, and these undigested FODMAPs in the large intestine are culprits of your classic IBS symptoms: excess gas, cramping, bloating, and diarrhea. So the theory is that eliminating the higher FODMAP foods reduces your symptoms.
(Note: This diet might also be effective for people with SIBO)
Diet overview
Typically, the elimination phase of the diet takes 2-6 weeks. All high FODMAP foods are eliminated; if GI symptoms haven’t improved by week six, it’s not likely that low FODMAP will work for you. The reintroduction phase can also take several weeks, as you reintroduce a new food every three days. If any symptoms are experienced during the three days after introducing a new food, the food is avoided completely. The maintenance phase occurs when all of the foods have been reintroduced, and you continue to avoid only the foods that caused problems during the reintroduction phase.
Does it work?
It depends. The low FODMAP diet doesn’t work for everyone because some people aren’t sensitive to FODMAPs; however, a large range of 50-80% of people do experience symptom improvement. It’s worth taking into account the type of IBS. Typically IBS-C will not respond as well to eliminating high FODMAPs as IBS D, and people with the C subgroup might benefit from other intervention therapies. Other reasons it may not work include accidently consuming high FODMAP foods or other GI conditions exacerbating the problem.
At this point, we have guesses, but we don’t for sure know the general cause of IBS, so treatment is usually geared toward managing symptoms. If your symptoms are bothersome, it’s worth giving the low FODMAP diet a shot. (See here for a list of high FODMAP foods.)
References:
Duyff, Roberta Larson, and Roberta Duyff. “Carbs: Sugars, Starches, and Fiber;”; “Smart Eating: Preventing and Managing Health Issues” Academy of Nutrition and Dietetic Complete Food and Nutrition Guide, Houghton Miffin Harcourt, Boston, 2017.
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