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What’s a FODMAP and Other FAQs

Published Jan 7, 2017 by Em Schwartz, MS, RDN

What is a FODMAP? Where are they found? What is the low FODMAP diet? Continue reading for answers to these and other frequently asked questions.

WHAT IS A FODMAP?

FODMAP is an acronym for:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols

FODMAPs are specific types of carbohydrates that are not well absorbed in our digestive tract and can be rapidly fermented by the bacteria living in our gut. Through these actions, FODMAPs can cause irritable bowel syndrome (IBS) symptoms like abdominal pain, bloating, diarrhea, and constipation.

Not everyone appears to be affected by FODMAPs; however, if you have IBS (and have met with a doctor to rule out any other serious medical conditions) a diet that reduces FODMAPs may help manage IBS symptoms.

WHAT IS THE LOW FODMAP DIET?

The low FODMAP diet is an evidence-based nutrition approach used to help individuals with IBS 1) reduce symptoms, 2) identify FODMAP triggers, and 3) expand food choices with good symptom control, long-term.

The low FODMAP diet is not a weight-loss diet. It is also not a cure for IBS.

Because no two people with IBS are exactly alike and not everyone reacts to the same type nor amount of FODMAPs, a low FODMAP experiment is one of the best ways to find out if, and which, FODMAPs affect you! With that said, the low FODMAP approach, in its strictest form, is not appropriate, nor recommended for everyone with IBS. Nutrition and IBS are not one-size-fits-all. So, it is encouraged that you work with a FODMAP-trained dietitian on this journey.

Low FODMAP Step By Step

With those considerations in mind, the low FODMAP diet is generally broken into three phases:

  1. FODMAP Reduction Phase
  2. Reintroduction Phase
  3. Adapted FODMAP Phase

FODMAP Reduction Phase:

In this phase, FODMAPs are reduced (but not completely eliminated) to help reduce IBS symptoms. In general, the use of the Monash University FODMAP app is recommended to help stick to low FODMAP (green) servings of foods during this phase. This phase is usually 2-6 weeks long with the length depending on the individual response to the diet. It is not recommended to follow this “strictest” phase for longer than six weeks.

Reintroduction Phase:

The reintroduction phase is arguably the most important phase. It’s the personal data gathering phase. During this phase, the low FODMAP diet continues, but high FODMAP foods are systematically reintroduced to help identify our unique levels of FODMAP tolerance. In general, a specific high FODMAP food is chosen to represent each FODMAP subgroup. These foods are then tested, one at a time, in increasing amounts that contain enough FODMAPs to potentially (and intentionally) trigger symptoms. Through this experiment, many people find they are able to tolerate at least some FODMAPs, whether that’s a slightly larger (yellow) serving or entire FODMAP groups. This phase usually takes 6-8 weeks.

Adapted FODMAP Phase:

The goal of the adapted FODMAP phase is to create a personalized FODMAP diet that ideally includes more foods while maintaining good symptom control. This long-term phase requires some trial and error to find balance. During this phase, it’s encouraged to add FODMAP foods that were well tolerated in the reintroduction phase back into your everyday diet. Only FODMAP foods that were not well-tolerated should be limited. As our intolerances can change over time, it’s also encouraged to re-test any FODMAP group that wasn’t originally tolerated every so often.

A graphic breaking down the FODMAP acronym

WHERE DO LACTOSE, FRUCTOSE, ETC. FIT INTO “F.O.D.M.A.P.”?

The FODMAP acronym is used to refer to and describe the collection of carbohydrates that are poorly absorbed and rapidly fermented by gut bacteria. Breaking F.O.D.M.A.P. down further, oligosaccharides, disaccharides, monosaccharides, and polyols are all classes of carbohydrates. These names describe the particular size and shape of the sugars that fall within the carbohydrate class.

As an example, monosaccharide means one sugar molecule (mono: one; -saccharide: sugar molecule). There are several carbohydrates that are monosaccharides including fructose, glucose, and galactose. Fructose (in excess) is a FODMAP. Glucose and galactose are not.

All FODMAPs are carbohydrates, but not all carbohydrates are FODMAPS. On the low FODMAP diet, we aim to reduce and identify our tolerance of the following FODMAP carbohydrates:

  • Lactose
  • Excess fructose
  • Fructans
  • Galactooligosaccharides (also known as GOS)
  • Polyols: Mannitol & sorbitol

Knowing that, here is the breakdown of specific FODMAPs into their carbohydrate classifications:

  • Fermentable
  • Oligosaccharides: GOS and fructans
  • Disaccharides: Lactose
  • Monosaccharides: Fructose (in excess of glucose – a non-FODMAP monosaccharide)
  • And
  • Polyols: Mannitol and sorbitol

WHERE ARE FODMAPS FOUND?

FODMAPs are found in a variety of foods spanning across all food groups. They’re naturally-occurring in some fruits, vegetables, grains, dairy products, and plant-based protein foods. Some artificial ingredients are also high in FODMAPs.

As new foods are being tested and new research is always emerging, it is hard to keep an up-to-date complete list of FODMAP foods and their recommended serving sizes. So, I recommend using the Monash University FODMAP app. Monash University created this diet and are at the forefront of FODMAP research. The app also has the most up-to-date information.

With that said, here are some foods that contain each FODMAP. This list is not all-inclusive and some foods can contain multiple FODMAPs.

  • Lactose: Milk, ice cream, yogurt, etc.
  • Excess Fructose: Honey, high fructose corn syrup, asparagus, sugar snap peas, watermelon, apples, pears, etc.
  • GOS: Beans, legumes, silken tofu, etc.
  • Fructans: Garlic, onions, wheat, rye, beets, grapefruit, Brussels sprouts, etc.
  • Polyols: Peaches, nectarines, blackberries, avocado, mushrooms, cauliflower, celery, sweet potato, apples, pears, some sugar-free products, etc.

WHY FUN WITHOUT FODMAPS?

During my dietetic internship, I was trained in the use of the FODMAP diet and helped patients with IBS use the low FODMAP diet to manage their symptoms. At that time (way back in 2014), there were very few reliable low FODMAP websites, let alone low FODMAP recipe sites, making it challenging to help patients navigate the low FODMAP diet. So, I created Fun Without FODMAPs to help make the process just a little bit easier and a whole lot more fun!

Disclaimer: The information included on FUN WITHOUT FODMAPS is intended for education and enjoyment purposes only. Information provided on this website is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before altering your diet, changing your exercise regimen, starting any new lifestyle changes or modifying an existing treatment plan.

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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey there! I’m Em:

I'm a Minnesota-based, Monash-trained dietitian living with IBS who loves creating easy low FODMAP recipes for you (and me)!

My recipes are based on Monash's low FODMAP data and can easily be modified to be gluten-free and dairy-free. Read More…

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  • Do you practice yoga? 🙋🏻‍♀️ Recent research says a consistent yoga practice could benefit those of us living with IBS! ⁠ .⁠ A recent study compared two groups of patients with IBS. One group followed a low FODMAP diet and the other group practiced Hatha yoga (complete with breathwork and meditation) 2x/wk for 12 weeks. ⁠ .⁠ In this single-blind, randomized control trial (about as good as we can get for this type of study), both the low FODMAP group and the yoga group saw significant decreases in their IBS symptoms. 🎉 Woohoo! ⁠ .⁠ There was also no significant difference between the FODMAP group and the yoga group (i.e., both were equally effective in terms of statistics).⁠ .⁠ This research suggests that a consistent yoga practice *may* be as effective as the low FODMAP diet in helping people with IBS manage our symptoms.⁠ .⁠ I say *may* because there are always study limitations, and more research is needed. ⁠ .⁠ BUT … as a Hatha yoga teacher (& dietitian), I am pretty pumped that this non-diet approach may be a viable (research-backed) alternative to help manage our IBS symptoms.⁠ .⁠ .⁠ P.S. If you're thinking about starting a yoga practice, I shared six tips for yoga "beginners" on the F w/o F website a while back. You can find it here: https://funwithoutfodmaps.com/tips-for-yoga-beginners/ or by clicking the link in my bio @funwithoutfodmaps.⁠ .⁠ .⁠ .⁠ P.P.S. Thanks to Dr. Peter Gibson (aka the Father of FODMAPs) from @monashfodmap for sharing this study at his FNCE #lowfodmap talk.⁠ .⁠ .⁠ RESEARCH ARTICLE:⁠ Schumann D, Langhorst J, Dobos G, Cramer H. Randomised clinical trial: yoga vs. a low-FODMAP diet in patients with irritable bowel syndrome. Aliment Pharmacol Ther. 2018;47:203-211. https://doi.org/10.1111/apt.14400⁠ .⁠ .⁠ #funwithoutfodmaps #ibs #lowfodmap #fodmap #lowfodmapdiet #dietitian #fodmapfriendly #guthealth #yogaforlife #yogaforibs #hathayoga #gutbrainconnection #mindfullife #mindfulnesspractice #mindbodyconnection #stressmanagement #bulletjournalist
  • Ad. Did you know dried figs can be low FODMAP?! That's right! Figs are one of my favorite fruits. 💕 So, I'm pretty excited to be partnering with @cafigs to share the good news!⁠⠀ .⁠⠀ Before we get to the FODMAP stuff, I wanna share a bit more about why California Dried Figs are pretty cool. They're:⁠⠀ - sweet (no added sugar needed)⁠⠀ - packed with dietary fiber, iron, calcium, & potassium (YAY!)⁠⠀ - available all year round (v. important for #MNtundralife) ⁠⠀ - delicious as part of a snack, sweet treat, or lots of recipes⁠⠀ .⁠⠀ Now for the FODMAP fun:⁠⠀ .⁠⠀ According to Monash University, a low FODMAP serving of dried figs is 20 grams. Figs can vary in size, so I weighed a bunch of different California Dried Figs to get an idea of what this looks like in everyday terms. Every one of them was less than 20 grams. 🙌🏽 (even the large one I have pictured)⁠⠀ .⁠⠀ So, a low FODMAP serving is about one dried fig - the perfect amount for Low FODMAP Chocolate-Dipped Figs with Macadamia Nuts⁠⠀ .⁠⠀ Ingredients You'll Need:⁠⠀ - 8 California Dried Figs (I used a mix of Mission & Golden)⁠⠀ - ¼ cup dark chocolate chips⁠⠀ - ½ tsp. coconut oil⁠⠀ - 1 Tbsp. finely chopped macadamia nuts⁠⠀ .⁠⠀ Grab the instructions and FODMAP details at https://funwithoutfodmaps.com/low-fodmap-chocolate-dipped-figs/ or by clicking the link in my bio @funwithoutfodmaps.⁠⠀ .⁠⠀ And if you're a fig lover like me (or know someone else who is), check out the NEW "California Figs - A Collection of Recipes for Fig Lovers" cookbook on the @cafigs website.⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #ad #funwithoutfodmaps #lowfodmap #fodmapfriendly #ibs #guthealth #fodmap #dietitianapproved #figs #driedfigs #glutenfree #dairyfree #wheatfree #lactosefree #plantbased #glutenfreelife⁠
  • Warm up with a bowl of hearty low FODMAP beef stew. This FODMAP-friendly twist on the cool-weather classic can be made using either a slow cooker or Instant Pot.⁠ .⁠ WHAT YOU'LL NEED⁠ 1 Tbsp. garlic-infused olive oil ⁠ 2 slices lower sodium bacon⁠ 1 to 1 ½ lb. cubed stew meat or boneless beef chuck ⁠ 2 Tbsp. tomato paste⁠ ½ cup dry red wine (or more LoFO chicken broth)⁠ 1 TBSP cornstarch mixed into 1 TBSP cold water⁠ 2 cups low FODMAP chicken broth (I use @fodyfoods)⁠ 2 Tbsp. less-sodium soy sauce (or tamari for GF)⁠ 2 cups quartered baby potatoes⁠ 1 ½ cups baby carrots⁠ 1 Tbsp. minced fresh thyme leaves⁠ .⁠ Grab the instructions and FODMAP notes at https://funwithoutfodmaps.com/low-fodmap-beef-stew/ or by clicking the link in my bio @funwithoutfodmaps⁠ .⁠ .⁠ .⁠ #funwithoutfodmaps #lowfodmap #fodmap #ibs #dietitian #stew #beefstew #slowcooker #instantpot This recipe is or can also easily be made #glutenfree #wheatfree #dairyfree #lactosefree
  • Planning your Thanksgiving menu? Make room for this yummy Low FODMAP Stuffing with Grapes and Pecans!⁠ .⁠ This stuffing (aka dressing) is easy-to-make, uses just 10 ingredients and the grapes and pecans add a fun twist to this classic holiday dish.⁠ .⁠ For the base of this recipe, I used @scharglutenfree ciabatta buns which are certified low FODMAP by @monashfodmap and can be found in many grocery stores (usually in the "health", "natural" or gluten-free foods sections) across the US.⁠ .⁠ WHAT YOU'LL NEED⁠ 4 regular Schär Ciabatta Rolls (certified low FODMAP)⁠ 1 Tbsp. garlic-infused olive oil (I used @fodyfoods)⁠ ⅓ cup finely chopped leek leaves, dark green parts only⁠ 1 cup quartered red grapes⁠ 2 Tbsp. finely chopped fresh Italian parsley⁠ 1 tsp. finely minced fresh rosemary⁠ 1 tsp. rubbed sage⁠ Salt & pepper⁠ 1 large egg⁠ 1 cup low FODMAP chicken broth (I used @fodyfoods)⁠ ¼ cup finely chopped pecans⁠ .⁠ Serves 6⁠ .⁠ Grab the rest of this recipe and low FODMAP notes at https://funwithoutfodmaps.com/low-fodmap-stuffing-grapes-pecans/ or by clicking the link in my bio @funwithoutfodmaps⁠ .⁠ .⁠ .⁠ #funwithoutfodmaps #lowfodmap #fodmapfriendly #thanksgiving #stuffing #fodmap #ibs #dietitian recipe also happens to be: #wheatfree #glutenfree #dairyfree #lactosefree
  • Low FODMAP Quinoa Salad with Maple Dijon Dressing⁠⠀ .⁠⠀ I recently got to work with (#paid) two of my favorite brands, @fodyfoods and @bobsredmill, to create this yummy fall-inspired #lowfodmap recipe.⁠⠀ .⁠⠀ This delicious salad is, of course, low in FODMAPs, but it is also plant-based and filled with hearty whole-grain quinoa, fall veggies, and maple-dijon dressing.⁠⠀ .⁠⠀ INGREDIENTS:⁠⠀ 1 1/2 cup peeled and cubed sweet potato⁠⠀ 2 tsp. olive oil⁠⠀ 2 cups water⁠⠀ 1 1/2 tsp. Fody Foods Low FODMAP Vegetable Base⁠⠀ 1 cup uncooked Bob's Red Mill Tri-Color or Red Quinoa⁠⠀ 1 cup (or more) shredded kale, ribs removed⁠⠀ 1/2 cup Fody Foods Low FODMAP Maple Dijon Salad Dressing⁠⠀ 1/4 cup sliced green onion tops (green parts only)⁠⠀ 1/4 cup (24 g) sliced almonds⁠⠀ .⁠⠀ INSTRUCTIONS:⁠⠀ Heat oven to 475F. Line baking sheet with aluminum foil.⁠⠀ Toss sweet potato cubes with oil and place in a single, even layer on prepared baking sheet. Roast for 8 minutes. Stir and continue roasting for 8-10 minutes or until sweet potatoes are fork-tender and edges are just starting to brown. Remove from the oven and let cool for 5 minutes. ⁠⠀ Meanwhile, bring water to a boil in a 2-quart pot. Stir in Fody Foods Low FODMAP Vegetable Base until dissolved. Add Bob’s Red Mill Tri-Color Quinoa and return to a boil. Cover and reduce heat to medium and simmer until water is absorbed, about 12 minutes. Remove from heat, fluff, cover, and let stand for 15 minutes. ⁠⠀ In a large bowl, add the cooked quinoa, roasted sweet potato, shredded kale, Fody Foods Low FODMAP Maple Dijon Salad Dressing, green onion tops (green parts only), and sliced almonds. Toss until everything is well mixed. Serve this salad at room temperature or chilled. ⁠⠀ .⁠⠀ Makes 4 (~1 cup) servings⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #funwithoutfodmaps #lowfodmap #fodmapfriendly #ibs #plantbased #plantforward #dietitian #quinoa #bobsredmill #fodyfoods #ibsfriendly #wholegrain

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