Today I’m answering a popular question from blog readers and instagram followers: What is Low FODMAP?

Check out the video here:

My Story

Back in 2014 I was diagnosed with IBS. I was experiencing crippling stomach pain, embarrassing amounts of bloat (my clothes wouldn’t fit by the end of the day and would be loose the next morning), and lots of gas – all of this led me to visit a gastroenterologist or a GI doctor to work through these issues.

That’s when I was introduced to a low FODMAP diet.

What are FODMAPs?

FODMAP is an acronym for fermentable carbohydrates that lead to a lot of symptoms associated with IBS. These are commonly not absorbed well in the digestive system, even in people who don’t have IBS, but it all comes down to the sensitivity of the individual. 

F = fermentable

O = oligosaccharides

D = disaccharides

M = monosaccharides

A = and

P = polyols

These fermentable sugars are abundant in many common nutritious foods we eat such as apples, pears, stone fruit, avocado, almonds, onion, garlic, honey, cashews, kidney beans, agave, sugar-free chewing gum and even some medicines.

Current research shows that up to 75% of people with IBS will feel symptomatic relief when following a low FODMAP diet or a modified low FODMAP because reducing FODMAPs in the diet has been shown to decrease symptoms associated with IBS like gas, bloating, irregularity. 

What is the low FODMAP diet?

The low FODMAP diet is a short-term elimination diet to help identify food triggers by reducing the amount of FODMAPs in the diet. It’s not a forever diet, it is a tool to help you act as a detective to identify dietary triggers of your IBS symptoms. 

After eliminating certain foods, the most important step of the diet (and the most challenging) is strategically reintroducing foods back into the diet to identify what is ok to eat.

I highly recommend working with a low FODMAP dietitian or a gut health dietitian to go through this process. 

When to see a doctor?

If you are struggling with digestive symptoms or experience a change in your regularity or are suddenly experiencing new symptoms or discomfort, I cannot urge you more to schedule an appointment with a gastroenterologist to figure out what is going on with your body.

The low FODMAP diet has helped many individuals including me, which is why I share a ton of low FODMAP and lower FODMAP recipes on my site. 

If you have any questions, please don’t hesitate to reach out!

Popular Low FODMAP Recipes:

Breakfast

• DIY Power Oatmeal Mix
• Low FODMAP Granola with Big Clusters
• Tomato Basil Breakfast Bowl
• Blueberry Oat Bran Muffins
• Pumpkin Blender Pancakes for One
• Maple-Sweetened Banana Oat Mini Muffins
• Pumpkin Spice Latte Smoothie
• Kefir Overnight Oats
• Low FODMAP Pancakes
• Strawberry Chia Jam
• Fall Spice Pumpkin Bread
• Spinach Quiche with Potato Crust

Lunch or Dinner

• Grilled Romaine Greek Salad
• Taco Seasoned Chickpeas
• Vegetarian Antipasto Salad
• 30 Minute Thai Peanut Noodles
• Tuna Cakes with Dijon Sauce
• Mediterranean Quinoa Salad
• Low FODMAP Sheet Pan Shrimp Tacos
• Energy Boosting Veggie Burgers
• Strawberry Spinach Salad
• Slow Cooker Green Chile
• Asian Kale Salad
• Moroccan Carrot and Chickpea Salad
• Herbed Summer Rolls
• Kale and Pesto Millet Bowls

Staples

• Low FODMAP Taco Seasoning Mix
• Low FODMAP Ranch Packet Mix
• Low FODMAP Basil Walnut Pesto 
• Thai Peanut Everything Sauce
• Herby Italian Salad Dressing
• Low FODMAP Vegetable Broth

Desserts

• Strawberry Crisp
• No Bake Cookies
• Sugar Cookies with Buttercream Frosting
• Cookie Dough Snack Bites
• Chickpea Walnut Blondies