the fodmap diet
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Treating IBS with the FODMAP Diet
By Emily Glynn
• Irritable Bowel Syndrome
• Functional disorder of the large
intestines (colon)
• No visible damage to the gastrointestinal
tract
What is IBS?
Symptoms include cramping, bloating, flatulence (gas), constipation, diarrhea, and general abdominal pain
Certain foods are
not absorbed in
the small intestine
Pass into the large
intestine or colon
Fermented by bacteria
Leads to gas and bloating
What Causes Some of the Symptoms of IBS?
Certain foods have an osmotic
effect
Cause excess
water to be pulled into
the digestive system
Leads to irregular motility of the bowels
(usually diarrhea)
Collection of sugars regularly consumed in the diet Poorly digested and absorbed by everyone, but affect
people with IBS more severely The FODMAP diet was developed at Monash University
in Melbourne to help IBS sufferers manage and reduce their symptoms
Focuses on limiting consumption of high FODMAP foods
What are FODMAPs?
What does FODMAP stand for?
Oligosaccharides Fructans
Asparagus, onion, and garlic Wheat and rye Inulin (chicory root extract)
Galactans Beans, lentils, legumes, and soy
Found in all dairy products that contain lactose
Include milk, ice cream, and soft cheeses
The more lactose, the harder the food is to digest
Disaccharides
Monosaccharides
Present in foods with excess fructose Found in many fruits, including apples,
stone fruits, and watermelon Natural sweeteners, such as honey
and agave High fructose corn syrup
Polyols Also known as sugar alcohols Most commonly used are sorbitol,
mannitol, isomalt, and xylitol Found in sugar-free gums, mints, and
candies Also occur naturally in apples and stone
fruits (peaches, plums, avocado, etc.)
Food Group Foods to AvoidProtein Sources Meats made with high FODMAP sauces,
beans, legumes, lentils, hummus, soy and coconut products
Dairy Milk, ice cream, whipped cream, sour cream, yogurt, soft cheese (ricotta, cottage)
Grains Wheat products, grains with HFCS or inulin/chicory root extract
Fruits Avocado, apples, dried/canned fruit, mango, stone fruit, watermelon, coconut
Vegetables Artichokes, asparagus, beets, onions, broccoli, brussel sprouts, cabbage, cauliflower, fennel, green beans, mushroom, snow peas, okra summer squash
Seasonings & Condiments HFCS, honey, agave, jam/jelly, onions, garlic, pickles, relish, artificial sweeteners
Foods to Avoid on the FODMAP Diet
Foods to Enjoy on the FODMAP Diet
Food Groups Foods to EnjoyProtein Sources Red meat, poultry, fish, eggs, cold cuts
Dairy Lactose-free dairy products, hard cheeses (cheddar, Swiss, mozzarella), butter
Grains Wheat & gluten free grains
Fruits Bananas, berries, cantaloupe, honeydew grapes, citrus, pineapple, kiwi
Vegetables Bell peppers, bok choy, cucumber, carrots, celery, eggplant, lettuce, greens, potatoes, yams, zucchini, tomatoes
Seasonings & Condiments Most spices and herbs, chives, flaxseed, garlic and onion powder, olives, mayonnaise, olive oil, salt, pepper, mustard, vinegar, maple syrup, sugar
Following the FODMAP Diet
Seek help from a nutrition professional Everyone is has a different threshold for
certain FODMAPs General recommendation is to cut out
FODMAPs for six weeks, then slowly reintroduce them one at a time
Remember that this diet is not forever.
Sources
Horn, Jason. (2007, Apr. 10). Why can lactose-intolerant people eat some cheeses and not
others? Retrieved from http://www.chow.com/food-news/53922/why-can-lactose-intolerant-people-eat-some- cheeses-and-not-others/
Iannelli, L & Halmos, E. (2012). Information About Low FODMAP Diet to Improve Irritable Bowel Syndrome (IBS) Symptom Control. Retrieved from http://media.wix.com/ugd/83219a_0740c68fddd4f0d43e0a916792cd60c6.pdf
(2011, Jun. 29). Irritable bowel syndrome. Retrieved from http://www.mayoclinic.com/health/irritable-bowel-syndrome/DS00106
Scarlata, K. (2010, Aug.). The FODMAPs Approach: Minimize
Consumption of Fermentable Carbs to Manage Functional Gut Disorder Symptoms. Today’s Dietitian, 12. Retrieved from http://www.todaysdietitian.com/newarchives/072710p30.shtml
Strealy, N. (2012, Jun. 19). Tip #6 avoid polyols. Retrieved from http://www.diarrheadietitian.com/?p=149
(2012, Aug.). The Low FODMAP Diet (FODMAP=fermentable oligo-di-monosaccharides and
polyols. Retrieved from http://stanfordhospital.org/digestivehealth/nutrition/DH-Low-FODMAP-Diet- Handout.pdf