Low FODMAP Diet

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or FODMAPs, are short-chain carbohydrates that are poorly absorbed in the gastrointestinal tract. 

A low FODMAP diet reduces gastrointestinal symptoms by decreasing the effect of FODMAPs on the gastrointestinal tract. FODMAPs are highly fermentable short-chain carbohydrates that are poorly absorbed in the gastrointestinal tract and act as osmotically-active solutes that draw water into the intestinal lumen. Excess water in the intestinal lumen may cause the smooth muscle lining of the intestinal walls to spasm and lead to diarrhea if the excess water is not reabsorbed into the body. When the unabsorbed short-chain carbohydrates reach the colon, they are metabolized and fermented by gastrointestinal bacteria, producing gas. The gas produced may further stretch the walls of the gastrointestinal lining, which can trigger abdominal bloating, cramping, and pain. 

The best foods to eat on a low FODMAP diet include high-protein foods, like meat, fish, poultry, firm tofu, tempeh, or eggs; and fatty foods like oil, butter, and hard cheeses (e.g., cheddar, gruyere, Emmental, parmesan). Kefir and lactose-free dairy products and grains like quinoa, rice, cornmeal, and gluten-free products may also be consumed. 

Low FODMAP fruits, such as unripe bananas, blueberries, grapefruit, grapes, lemons, oranges, pineapples, and berries, may be eaten depending on the individual’s tolerance. In general, fresh or frozen fruit is better tolerated than canned fruit, dried fruit, and fruit juices. Low FODMAP sweeteners include granulated sugar, brown sugar, corn syrup, aspartame, saccharin, sucralose, and stevia. Vegetables with lower FODMAP content include carrots, celery, cucumber, eggplant, green beans, leafy greens, pumpkin, red bell peppers, squash, potatoes, and zucchini. 

A list of foods that should be avoided on a low FODMAP diet includes most fruits and vegetables, lactose-based dairy products, grains, beans, and legumes. 

Specifically, stone fruits, like apricots, cherries, mangoes, nectarines, peaches, plums, apples, pears, watermelons, and lychees, have a high FODMAP content. Vegetables high in FODMAPs include artichokes, asparagus, beets, broccoli, brussels sprouts, cabbage, cauliflower, garlic, green bell peppers, and sweet corn. In addition, milk, yogurt, ice cream, cottage cheese, and ricotta cheese should also be avoided due to their high lactose content. Honey, agave, and artificial sweeteners may contain sugar alcohols that are not well absorbed and should also be avoided. Finally, grains like wheat, barley, rye, and most legumes and nuts are generally not recommended on a low FODMAP diet.