May 31, 2023


Better Ingredients

What is the Low FODMAP Diet? – Nics Nutrition

What is the Low FODMAP Diet?

Have you listened to of the very low FODMAP diet plan? Are you pondering if it can aid with your IBS?

Read through this blog site write-up to obtain out what it is all about and to see if it can profit you. 

This write-up is created by my pal & gut health dietitian Kirsten Jackson

What is the reduced FODMAP diet regime?

The low FODMAP diet regime is a 3 phase diet regime which permits you to pinpoint your precise triggers and to aid you to take in foods devoid of panic and debilitating indicators.

The 3 stages of the diet program are restriction, reintroduction and modification of your prolonged-phrase diet plan dependent on what your reactions were. You can study a lot more about it more down the web site.

Proof implies that all-around 57-72% of persons get symptom relief as a result of this food plan (2). Nonetheless, it is complicated and restrictive so desires to be carried out less than the supervision of a Registered Dietitian.

It is significant to observe that this is not a for good diet program. It is only temporary and need to only be completed to be able to come across your specific intestine triggers. 

What are FODMAPs?

FODMAPs are a team of carbs (sugars) that are discovered in a selection of food items.

FODMAP stands for




Monosaccharides and 



Most of your food stuff is damaged down and absorbed in the modest bowel (the tube right after your tummy), but this is not the case with FODMAPs.

FODMAPs go by your modest bowel and end up in your substantial bowel exactly where they are broken down by plenty of very good gut bacteria, giving off gasoline. This approach is acknowledged as fermentation and it can trigger signs or symptoms of suffering, surplus gasoline and bloating in folks with IBS.

FODMAPs can also attract in h2o to the big bowel which can consequence in loose, urgent bowel motions.

Why need to you observe a small FODMAP diet?

The intention of this diet regime is to reduce IBS signs by pin-place unique nutritional triggers. For that reason, if you battle with indications this sort of as wind, bloating, stomach suffering and diarrhea, then the lower FODMAP diet may possibly be for you.

Right before thinking of the low FODMAP diet program, it is very important that you have an exact analysis of IBS. This is simply because your symptoms may not be owing to IBS and could be triggered by other situations these as inflammatory bowel ailment, coeliac illness or even bowel most cancers (3).

The 3 phases of the small FODMAP diet program

Stage 1: Restriction Phase

All superior FODMAP foods need to be slice out of your food plan. This offers the gut a crack and enables you to see if you are sensitive to FODMAPs or not. 

This section ought to past in between 2-6 weeks greatest. How promptly your indications make improvements to will change from man or woman to human being

It is crucial that you do not stay in this stage for extended than 6 months as this can have damaging consequences on your intestine overall health by minimizing the sum of fantastic intestine microbes in your gut (4). 

Stage 2: Reintroduction Phase 

Soon after 4-6 months of restriction it is  vital to start reintroducing substantial FODMAP food items to be ready to find out which food items are triggering your intestine signs or symptoms. 

Every single FODMAPs ought to be analyzed on its personal by utilizing a food stuff which is made up of just that 1 FODMAP. This will give you clarity on what is creating your signs.

You really should reintroduce each FODMAP about 3 days, little by little growing the part each individual working day unless of course you get signs. This will show you how much of the FODMAP you can tolerate before it will cause signs.

Tolerance ranges will change from human being to individual. 

This stage can take all-around 4-5 weeks in overall with all the FODMAP team reintroductions. 

Phase 3: Personalisation Phase 

By this place you will have discovered all of your triggers and learnt how significantly of which FODMAP teams you can tolerate on their own. 

Now you have to have to personalise your own diet to find out which combos of FODMAPs you can tolerate together and how often you can have them devoid of finding signs.  The intention is to have a eating plan as close to normal as feasible with a extensive wide range of foods. 

Why is it so important to reintroduce FODMAPs?

You may possibly get good symptom reduction in the restriction period and wonder why it is so crucial to reintroduce FODMAPs back into your diet regime.

Here are the key motives why:

  • Intestine micro organism – Limiting FODMAPs from your diet plan can negatively affect your very good intestine microbes (4). This adjust can occur within just the to start with 4 weeks of the restriction section, so the quicker you get FODMAPs again into your diet regime the much better. 
  • Restrictive eating plan – Slicing out FODMAPs absolutely can lead to an needless restrictive diet. This can create a inadequate relationship with food stuff and can guide to nutritional deficiencies. 
  • Small calcium intake – Investigation suggests that people today on the low FODMAP intake have a reduced calcium intake especially in the restriction stage of this diet regime (5).


The lower FODMAP diet regime is an efficient 3 step diet which permits you to pinpoint your food intolerances. It ought to be performed under the supervision of a Registered Dietitian to do this properly, securely and for the ideal results. 

The reduced FODMAP eating plan is not a eternally diet, it is just to uncover your triggers in order to cut down gut signs or symptoms. So while it is restrictive, it is only non permanent. 

Please make guaranteed you have an exact diagnosis before starting this diet program and other intestine circumstances have been ruled out by your health practitioner.