WTF is a FODMAP Diet?

What is FODMAP?

FODMAP is a weird sounding term that you may not be familiar with.  FODMAP stands for Fermentable Oigo-saccharides, Di-saccharides, Mono-saccharides And Polyols. Put more simply, FODMAPs are certain types of carbohydrates, sugars, starches, and fiber in foods.  This diet is used by people with IBS (irritable bowel syndrome) and other GI disorders like Crohn’s or even PCOS.

High FODMAP Foods to Avoid

• Fructose: Fruits, honey, high-fructose corn syrup
• Lactose: Dairy
• Fructans: Wheat, onions, garlic
• Galactans: Legumes, such as beans and soybeans
• Polyols: Fruits that have pits or seeds, like apples, avocados, cherries

This isn’t a fad diet, it’s a well researched medical diet.  In order to be successful, you should utilize this diet with the assistance of your physician or dietician.  FODMAP is an elimination diet, not a list of acceptable foods.  That means that you only eat this way for 2-6 weeks.  Low FODMAP is a three-step elimination diet. 

How a Low FODMAP Diet Works

1. First, you stop eating certain foods (high FODMAP foods).
2. Next, you slowly reintroduce them to see which ones cause issues.
3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else.

GI symptoms that indicate a need for an elimination diet include cramping, bloating, diarrhea, vomiting, constipation, stomach pain, gas and flatulence.  If you’re experiencing these on a regular basis (or seasonally or every couple months) definitely talk to your doctor about starting an elimination diet.

For a printable list of high and low FODMAP foods click here.