Fodmap Diet

Fodmap Diet

Fodmap Diet

Following a specific diet is one of the ways to deal with the symptoms of Irritable Bowel Syndrome, and one of the common methods of treatment for this syndrome is to avoid foods that cause symptoms, and an Australian diet called the Low-FODMAP diet has been developed which has achieved a lot of success in managing symptoms of irritable bowel syndrome.

FODMAP is a nutritional diet that was developed at Monash University in Australia to help people suffering from digestive problems.

What is the Irritable Bowel Syndrome:

Irritable Bowel Syndrome is a common intestinal disorder that causes many symptoms such as abdominal cramps, diarrhea, gas and bloating, in addition to other symptoms, and this syndrome affects the quality of life of the person afflicted greatly.

What is a FODMAP?

FODMAPS are short chain carbohydrates and alcohol, and these carbohydrates and alcohol include oligosaccharides, disaccharides, monosaccharides, polyols (alcohol) that the body cannot absorb well, causing abdominal pain and bloating, and FODMAPs can be found in food Naturally or as a food additive

The types of carbohydrates and alcohols that make up FODMAPs and the foods that contain them include the following:

    Fructose: Known as fructose, it is found in fruits, honey, high fructose corn syrup, and agave syrup.

    .Lactose: It is also known as milk sugar and is found in dairy products

    .Fructans: found in wheat, onion, and garlic

    .Galactans: Found in legumes such as beans, lentils, and soybeans

    Polyol: Also known as sugar alcohol, it is found in fruits that contain seeds or cavities, such as avocados, apples, cherries, figs, and peaches.

What is a low-FODMAP diet for IBS?

Researchers have discovered that the intestines do not absorb the carbohydrates and alcohol contained in FODMAPs well, especially in patients with IBS, which increases the amount of fluid in the intestine and causes the production of more gases, and the reason for these problems is that these carbohydrates and alcohol in FODMAPs can ferment them. Colic bacteria easily.

An increase in fluid and gas in the intestine leads to bloating and a change in the speed of digestion of food, which causes abdominal pain and diarrhea, so reducing the intake of these types of carbohydrates and alcohol, which is the main idea of ​​a low-FODMAP diet, helps relieve these symptoms, and studies have shown that a low-FODMAP diet It improves the symptoms of IBS

What are the symptoms that indicate eating too much FODMAP?

Studies have shown strong links between foods containing FODMAPs and digestive disturbances.

When eating a lot of FODMAPs, a person will notice the following symptoms:


    Tummy ache-




    Feeling full after eating small amounts of food or drinking-

The aforementioned symptoms are similar to those of irritable bowel syndrome-

How to follow a low-FODMAP diet to treat IBS?

 75% of IBS patients, and this is a large percentage, have significantly improved their symptoms after removing the foods rich in these groups from their food. Some cannot tolerate even a small amount of these substances and others only have a problem with some of them.

A low-FODMAP diet is not an easy diet to follow, and doing this diet to treat IBS is divided into two stages, and these stages include the following:

    -Excluding foods and drinks that are involved in FODMAPs, but only for short periods, because the diet without them does not meet all of the body’s nutritional needs, so this diet is not recommended as a permanent diet, and since this diet excludes many healthy foods and has no benefits for healthy people, it should be tried only if necessary. It is a medical matter, and it must be followed up by a doctor or a nutritionist.

-After 3-8 weeks of reducing or eliminating FODMAPs, these foods can be introduced into the diet again one by one to find out which FODMAPs are causing the symptoms of IBS.

What causes irritable bowel syndrome symptoms when consuming FODMAPs?

Because FODMAP foods and drinks contain carbohydrates and alcohol that the intestine cannot digest well, these foods ferment in the large intestine during the digestion process, and this fermentation causes water to collect and produce carbon dioxide, hydrogen and methane gas in the intestine, which leads to the expansion of the intestine, and these processes cause It has common digestive symptoms such as bloating and pain, which are also symptoms of irritable bowel syndrome.

FODMAPs are not necessarily harmful, as their content of short-chain carbohydrates and alcohol stimulates the growth of beneficial bacteria in the intestine, and although these bacteria are useful and help digest food, their too much presence in the intestine causes the above-mentioned symptoms

Can a Low-FODMAP Diet Help Treat Other Health Problems?

A low-FODMAP diet is often used to help with digestive problems in many different conditions, including irritable bowel syndrome.

FODMAPs can irritate the colon or worsen its symptoms. Low-FODMAPs are often prescribed to treat symptoms of irritable bowel syndrome, and they can help treat the following digestive ailments:

    Small intestine bacterial overgrowth (SIBO).-

.Functional bowel disorders other than irritable bowel syndrome-

A low-FODMAP diet may help relieve symptoms of some of the following conditions:

-Autoimmune disorders such as: rheumatoid arthritis, multiple sclerosis, and eczema.


. Migraines that trigger after eating certain foods-

Here is a list of some common foods and ingredients that are high in FODMAPs:

    Fruits: apples, apricots, cherries, canned fruits, dates, figs, pears, peaches, watermelon.

    Sweeteners: fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.

Vegetables: Artichoke, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, leeks.

    Legumes: Beans, chickpeas, lentils, red kidney beans, cooked beans, and soybeans.

    Wheat: bread, pasta, most breakfast cereals, waffles, waffles, and biscuits.

Other grains: barley and rye.

Drinks: beer, wine, soft drinks with high fructose corn syrup, milk, soy milk, and fruit juices.