How To Do A Low FODMAP Elimination Diet

You may have heard of the FODMAP diet recently. It’s becoming a popular nutrition plan that some people find helpful for managing symptoms associated with irritable bowel syndrome (IBS).

Removing FODMAPs temporarily from the diet has been shown to help manage symptoms associated with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO) in some patients.

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What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can ferment in the intestine.

In the case of SIBO and IBS, digestion may slow down, creating an environment where fermentation and bacterial overgrowth can occur, especially with high FODMAP foods.

How to Follow a Low FODMAP Diet

The FODMAP diet is a protocol that some people try to see if it helps manage their IBS symptoms.

If you have a diagnosis of IBS or SIBO and are looking for a dietitian to guide you (which we highly recommend), you can find one on the Monash app and website.

Things to Keep in Mind

• Consider the FODMAP diet only if you have a confirmed diagnosis of IBS or SIBO.
• The low FODMAP diet is a temporary eating plan that’s quite restrictive, and it is not intended to be a permanent diet.
• It is a short discovery process to help identify which foods might be troublesome for you.
• Follow the three-step elimination and reintroduction process.

Low FODMAP Three-Step Elimination Diet:

Step 1: Low FODMAP Diet: Weeks 1-6:

Swap high FODMAP foods for low FODMAP foods.

Step 2: FODMAP Reintroduction: Weeks 7-12:

If your symptoms improve in step 1, reintroduce FODMAPs one at a time. Include one reintroduction food daily for three days to identify which FODMAPs you tolerate and which ones might trigger symptoms.

Step 3: Long Term Diet: Continuous:

By week 12, you should have a clearer understanding of which FODMAPs you tolerate and which might trigger your IBS symptoms. Well-tolerated FODMAPs can now be included in your diet.

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Summary

The low FODMAP diet is a restrictive temporary eating plan that has been shown in studies to help manage symptoms in some IBS and SIBO patients. Consider following a low FODMAP diet only if you have a confirmed diagnosis of IBS or SIBO. We highly recommend you work with a qualified professional before starting the FODMAP diet.