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Thursday, May 19, 2016


In my journey with IBS I have recently run across this FODMAP diet.  Its based on real food of course and anyone can do it but it seems to really help guide those with IBS issues and the varieties of symptoms that can range differently between us all.  I've compiled some links and quotes together which will introduce this to you.

What is the FODMAP Diet?
Taken from Wikipedia, here is the answer in straight science:
FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols(polyols) such as sorbitol, mannitol, xylitol and maltitol.
The term FODMAP is an acronym, deriving from "Fermentable Oligo-, Di-, Monosaccharides And Polyols."[1] These carbohydrates are commonly found in the modern western diet. Some evidence has been presented that the restriction of these FODMAPs from the diet may have a beneficial effect for sufferers of irritable bowel syndromeand other functional gastrointestinal disorders (FGID), including one low FODMAP diet.

Quoted from:
Monica Reinagel, MS, LD/N, CNS,
Nutrition Diva
All of these nutrients are in the carbohydrate family; some are sugars (such as lactose and fructose), others are sugar alcohols (such as sorbitol and mannitol), and some are non-digestible fibers (such as fructans and galactans). All occur naturally in whole foods such as fruit, dairy, beans, and grains. Sugar alcohols are also used in more concentrated amounts in food processing to produce sugar-free and diabetic foods . - See more at:

Who can benefit from learning more and applying some of the ideas?
Nutrition Diva:
This awkwardly named diet is often recommended as a way to relieve chronic digestive complaints such as bloating, abdominal pain, gas, excessive burping, diarrhea and constipation. These symptoms are common in people with Irritable Bowel Syndrome (IBS), but lots of people without a formal diagnosis also struggle with them. Although it doesn’t help everyone, the FODMAP diet is actually a real breakthrough, bringing dramatic relief to many who have suffered for years from seemingly untreatable digestive issues. - See more at:

Where did the FODMAP Diet come from?
Quoted from Wikipedia:
The FODMAP concept was first published in 2005 as part of a hypothesis paper.[26] In this paper, it was proposed that a collective reduction in the dietary intake of all indigestible or slowly absorbed, short-chain carbohydrates would minimise stretching of the intestinal wall. This was proposed to reduce stimulation of the gut’s nervous system and provide the best chance of reducing symptom generation in people with IBS (see below). At the time, there was no collective term for indigestible or slowly absorbed, short-chain carbohydrates, so the term ‘FODMAP’ was created to improve understanding and facilitate communication of the concept.[26]
The low FODMAP diet was originally developed by a research team at Monash University in Melbourne, Australia.[27] The Monash team undertook the first research to investigate whether a low FODMAP diet improved symptom control in patients with IBS and established the mechanism by which the diet exerted its effect.[23][24][28][29]Monash University also established a rigorous food analysis program to measure the FODMAP content of a wide selection of Australian and international foods.[30][31][32]The FODMAP composition data generated by Monash University updated previous data that was based on limited literature, with guesses (sometimes wrong) made where there was little information.[33]
As a result of this program of research and FODMAP food analysis, a comprehensive and accurate database now exists describing the FODMAP content of food;[30][31][32]scientists now understand the mechanism by which the diet works[22][29] and there is sound evidence indicating that a low FODMAP diet improves symptom control in approximately three out of every four people with IBS and other FGIDs (such as simple bloating)

When did awareness begin about this diet?
Impossible to say if you ask me, just because science and governments caught on in the mid 2000s does not mean awareness of this was not in play long before.  People who suffer would be the first, know it or not, to have discovered this trend by elimination process which is always suggested in any medical situation where narrowing down needs to be done in order to figure out what is off.  The name to it would have come long after awareness began.

Why does the FODMAP Diet practice help IBS?
The foods that are looked at for FODMAP eating vs the ones to be eliminated or lowered, seem to correlate with relief of symptoms that nothing else seems to help, not even medications.  I can see this diet working to help heal and alleviate many health conditions though.

How would I incorporate this diet into my menu?
Whether you are just curious, a mild sufferer, severe sufferer or dealing with an unknown and looking to see if this helps you, you will want to do your research and reading, there are lots of links on this page alone which are reliable.  Prepare yourself mentally, plan out the items you many want to start adding or switching and chip away at it a few items at a time.  Keep track through notes or journal of what you are doing and how you feel as it goes so that you can look back to see what works and what does not.  If you do not do this you will regret it and get frustrated so its worth the small effort for your health.

Knowing which foods contain FODMAPS is the start, then you can work on alternate options for things 'you need to remove yet love' while becoming aware of those others that you don't mind eliminating.

Foods that are high in FODMAPs include most dairy products, certain fruits (including apples, pears, cherries, raspberries, watermelons, stone fruit, mango and papaya), certain vegetables (including artichokes, asparagus, cabbage, garlic, and mushrooms), certain grains (including wheat, rye, barley, and spelt), most legumes (including soybeans), certain sweeteners (including honey and agave nectar), and some food additives (such as chicory root, inulin, and xylitol).
Fortunately, there is an equally long list of fruits, vegetables, grains, dairy alternatives, sweeteners, and other foods that are low in FODMAPs. You can find detailed lists of high and low FODMAP foods on the internet. Here’s one that you can print out. There are, of course, also smart phone aps for this as well.
- See more at:

Here is a link to the study and info through Stanford University

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