Do you experience pain, bloating, and/or gas on a regular (maybe even daily) basis? Do your stomach issues interfere with your life? Is it hard to enjoy your social life because your stomach is always uncomfortable? Do you always need to know where the closest bathroom is located? 

If you answered yes to any of the above questions, a low FODMAP diet might just change your life. 

What is a low FODMAP diet? 

A low FODMAP diet is an elimination diet. This means you eliminate certain foods from your diet in order to find which foods are triggering your symptoms, such as gas or bloating.  The group of foods eliminated in a low FODMAP diet are called FODMAPs, hence the name.  

FODMAPs is an acronym for specific types of carbohydrate known to cause unpleasant gut issues, such as bloating, gas, and stomach pain, in sensitive people. They are found in a wide range of foods including fruits, vegetables, breads, grains, nuts, dairy products, and processed foods.

Why do FODMAPs cause issues?

FODMAPs are poorly digested by the body. This means the body can’t break them down properly, so they are either absorbed very slowly or not at all. As a result, intolerant people experience a wide range of symptoms including but not limited to: gas, bloating, pain, or diarrhea. 

Who is most likely to benefit from this diet?
If any of the below scenarios apply to you, it might be time to team up with a doctor.

You have been diagnosed  with IBS (Irritable Bowel Syndrome)
Research shows that three out of four people with IBS had a significant improvement in symptoms after starting a low FODMAP diet. That means the majority of people with IBS will be able to eliminate their unpleasant gut symptoms with diet alone — which is huge, considering roughly 7 to 15% of the population worldwide suffers from IBS.

In my practice, this is often the first thing I tackle when working with someone with IBS. It is safe, stress-free (no additional testing is required), and people normally find relief in as little as two weeks on the diet.

You have stomach problems (but no IBS diagnosis) 
A lot of people have IBS-like symptoms but haven’t officially been diagnosed with IBS. Sound familiar? If so, I strongly suggest you team up with a good doctor. It’s important to investigate any underlying issues.

I have also seen this diet work well for people who haven’t been diagnosed with IBS but still have occasional digestive issues. If this sounds like you, it might be worth trying the elimination diet to see if your symptoms go away. 

You have Inflammatory Bowel Disease (IBD) 
Research shows that a low FODMAP diet may also help individuals with IBD, such as Crohn’s disease or ulcerative colitis. While diet alone can’t treat IBD, it may help to control symptoms. If you have IBD, it is a good idea to work with both your dietitian and doctor when adjusting your diet. Because people with IBD often have increased nutritional needs, a restricted diet without proper guidance from a doctor and dietitian is not recommended. 

Interested in learning more?
Before you start a low FODMAP diet, there are a few things you need to do:

• Ask your doctor if this elimination diet is right for you 
• Understand that a low FODMAP diet is a 3-phased therapeutic diet — it is NOT meant to be a forever eating plan  
• Reach out if you have any questions or are feeling overwhelmed. Getting set up for success with a trained dietitian can help guide you step-by-step through the process. 

Check back next week for a Beginner Guide to the low FODMAP diet.