What are FODMAPs?

‘FODMAP’ stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Chloe explains that, “these are different types of carbohydrates that act as a food source to bacteria that live in the large intestine. When they are not absorbed properly, they are fermented or not digested well.”

What are the benefits of a low FODMAP diet?

Research shows following a diet that 's low in FODMAPs helps relieve symptoms of irritable bowel syndrome (IBS). Melbourne’s Monash University carries out this research within Australia.

What foods can/cannot a person eat when they are on the low FODMAP diet?

The list is extensive but the main foods to avoid are:

  • Onion
  • Garlic
  • Apples
  • Pears
  • Bread
  • Pasta
  • Mushrooms
  • Kidney beans

Foods you can eat:

  • Blueberries
  • Green beans
  • Baby spinach
  • Tomato
  • Pineapple
  • Rice
  • Quinoa
  • Unprocessed meat or fish

Chloe adds that for those foods you're unsure about, you can use this Monash Uni app that allows you to search by specific foods, information and a recipe guide.

Where to start?

Before you begin the FODMAP challenge, Chloe recommends you see your GP before removing entire food groups completely from your diet.

She also insists that a low FODMAP diet is not recommended unless a person has gut-related issues such as IBS. It’s not a weight loss, or body transforming diet, but is more of a diagnostic tool used to help diagnose gut-related conditions and/or identify triggers for the symptoms of IBS.

Tips for eating out on a low FODMAP diet

Being on a low FODMAP diet doesn’t necessarily mean you’re destined to eat a bowl of steamed rice when you head out for a restaurant meal. Here are some tips for eating out without jeopardising your low FODMAP diet.

  • Read the restaurant menu online before you go
  • Call the restaurant and see if they can cater to your dietary needs
  • Eat low FODMAP in the lead up to the meal
  • Find more handy tips here.

What about slip-ups?

Slip-ups are going to happen, and the intensity and length of time a person is affected by this slip-up can vary. This depends on factors such as how much was consumed and how sensitive the individual is. Some will feel better again after a few hours, others will feel the negative effects for a few days (if large amounts were consumed).

Chloe assured us that it does get easier over time, and a low FODMAP diet is not designed to be a long-term commitment. She shared a helpful piece of advice for those about to start the low FODMAP diet themselves:

“Be kind to yourself, take it slowly and know there’ll be times FODMAPs creep in. Also, it is not a ‘forever’ diet. Being strictly low FODMAP is a diagnostic tool, and not recommended to be stuck to long term.”

Why a low FODMAP diet should not be a long-term thing

  • Many high FODMAP foods, especially those high in fructans and GOS contain prebiotic compounds. Long term avoidance of these have a significant impact on the microbiota. Whilst we don’t yet know the clinical significance of this, reintroduction of small quantities of high FODMAP prebiotic foods is recommended.
     
  • Sticking to a strict low FODMAP diet makes it harder to achieve nutritional adequacy and variety of foods consumed.

Low FODMAP recipes:

  1. Low FODMAP Buckwheat, Macadamia and Choc Chip Biscuits
     
  2. Low FODMAP Chicken and Green Bean Chilli Con Carne
     
  3. Low FODMAP Lasagne
     
  4. Low FODMAP Pork and Lentil Lettuce Cups
     

You can find out more FODMAP information on Chloe's website.

For more inspiration, check out our Vegan recipes collection.