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Low Fodmap DietHere’s everything you need to know about the low FODMAP diet

I read a great post by Lucy Whigham telling you all you need to know about the low FODMAP diet. The FODMAP diet is one to really consider if you find that you have SIBO and need to be sure not to feed the overgrowth of bad bacteria that you’re trying to get rid of. It’s also a consideration for IBS and IBD.

What does low FODMAP mean?

The acronym refers to the foods that you need to cut out. They are Fermentable, Oligo-, Di-, Mono-saccharides and Polyols. These are naturally occurring sugars found in a wide range of foods we eat everyday.

Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain
Disaccharides – “di” means two. This is a double sugar molecule
Monosaccharides – “mono” means single. This is a single sugar molecule
Polyols – these are sugar alcohols (however, they don’t lead to intoxication!)

What happens is that they are not fully broken down during digestion and that’s why they can’t be completely absorbed in you body. Instead, they remain in the digestive tract where they are fermented by the gut bacteria.

The fermentation leads to production of gas which causes excessive bloating, gas, pain, cramping, and even gurgling.

The other thing that happens is that water accumulates in the digestive tract which can result in frequent bowel movements and even diarrhea.

They have found that following a low FODMAP, i.e. keeping away there particular fermentable carbohydrates, for about 4-6 weeks, it can help you regain control over your digestive symptoms and improve your quality of life.

Clinical trials show that a low FODMAP diet significantly improves the symptoms of IBS with 60% to 75% of people showing significant improvement in gut symptoms.

Sometimes it’s difficult to pinpoint which foods in particular make your symptoms worse. Sometimes a flare up can happen because of stress and anxiety. Sometimes its because of changes in gut bacteria. Sometimes, it’s because of what you’re eaten.

You can think about dividing the FODMAP Diet process into 3 stages.

1 Elimination phase. Remove high FODMAP foods for four to six weeks . Here is the list of foods from Joe Leech that you can eat.
2 Re-challenge phase. Reintroduce FODMAPs in a controlled way to be able to identify the foods that are causing your symptoms. Here is a reintroduction chart from Joe Leech you can follow.
3 Maintenance phase.


Cut out all five families of fermentable carbohydrates:

Fructans – wheat, rye, onions, garlic, various other grains and vegetables

Galacto-oligosaccharides – beans and pulses

Polyols – certain fruit, certain artificial sweeteners

Fructose – various fruits, honey and agave nectar

Lactose – animal milks, yogurts and some cheeses.

What can you eat on a Low FODMAP Diet?

Carbohydrates like rice, oats, potatoes, quinoa and buckwheat

Proteins like meat, poultry, eggs and fish

Vegetables and salads that are allowed

Words of advice

  • Cook from scratch.
  • Read Labels. There are lots os no no’s in pre-packaged foods.
  • Check with your personal doctor or dietitian first.
  • Keep a bottle of water with you at all times and drink up.
  • Black coffee, black tea, peppermint tea, and green tea are very low FODMAP and okay to have with no milk.
  • Keep a food diary: Record each meal you had and if you experienced any undesirable symptoms after each meal or later that day. It helps you recognize triggers and later on for the reintroduction phase.

Low FODMAP Diet Resource

Here’s a great blog post from Positive HealthWellness to help you on your way.


Monash App

It’s only $11 to buy the Monash University FODMAPs app, available on iPhone and Android devices.They have a huge number of foods that have been tested for their FODMAP levels, as well as almost 100 original recipe ideas.

FODMAP Diet May be Right for You

FODMAP foods cause abdominal painThe low FODMAP diet is often recommended to relieve symptoms of IBS irritable bowel syndrome and IBD inflammatory bowel disease. It is often recommended for people struggling with digestive issues like constipation, bloating and gas.

What is the low FODMAP diet?

The low-FODMAP diet restricts foods that are high in short-chain carbohydrates that are also known as fermentable oligosaccharides, disaccharides, monosaccharides and polyols. The reason that short-chain carbohydrates contribute to irritable bowel syndrome symptoms is due to the fact that they are poorly not absorbed well in the small intestine and are fermented instead.

What’s the problem with FODMAP Foods?

FODMAPs are poorly absorbed in the small intestine. Because of this, they pass through into the large intestine. They are readily fermented by bacteria in the large bowel and this leads to the production of gas. They are also highly osmotic which means that they attract water into the large bowel that this may chanage how quickly the bowels move as well.

The symptoms that result include excessive flatulence, abdominal bloating, distension and abdominal pain, diarrhea, constipation or even combination of both

Which foods are considered FODMAPs?

The term FODMAP is an acronym that stands for:

Fermentable – refers to the process that takes place your gut when the foods are broken down or fermented by bacteria in the large bowel

Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These are complex carbohydrates. These molecules made up of individual sugars are connected in a chain and slower to digest.

Disaccharides – “di” means two. This is a double sugar molecule. Some examples include sucrose, lactose and maltose.

Monosaccharides – “mono” means single. This is a single-sugar molecule. They are better known as simple sugars. We break these down quickly.


Polyols – these are sugar alcohols like such as sorbitol and xylitol that don’t lead to intoxication.

Research studies indicated that reducing FODMAPs in the diet may help manage irritable bowel syndrome (IBS), constipation and other digestive conditions as well as fibromyalgia and eczema. Unfortunately, a low FODMAP diet is very restrictive. It is meant to be followed for a short period of time to soothe your gut.

It has been noted that not all FODMAPs will be symptom triggers for every person.

Can you use Perfect Pass Prebiotics when on a low FODMAP Diet?

Yes you can.

There are many fibers that are a source of FODMAPs but vary in fermentability. Some of the fibers can lead to a lot of gas, but others ferment slower and cause less gas.

Perfect Pass Prebiotics is made with all-natural, guar gum fiber. This type of fiber has a very slow fermentation rate. That’s why there’s little-to-no painful gas or bloating when you boost your fiber intake with Perfect Pass Prebiotics.

This soluble fiber helps to maintina a healthy gut by helping food pass through your body at just the right pace. It also helps to feed your good bacteria.

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