Key Points
- A low-FODMAP diet significantly helps improves IBS symptoms in 50-86% of cases.
- More successful for diarrhea than constipation.
- FODMAPs are short chain fermentable carbohydrates and polyols that can draw in water and gas into the intestines.
- Gold standard approach is 2-6 weeks of strictly limiting FODMAP intake, followed by a 8-12 week systematic re-introduction phase, followed by a final phase of adjusting diet based on what foods do or do not cause symptoms in different amounts.
- The re-introduction phase is important. If doing FODMAPs, you really should re-introduce foods where possible. Staying low-FODMAP long-term can be detrimental.
- Always look at other potential medical conditions before FODMAPs. Otherwise you might be delaying getting an accurate diagnosis, which could be detrimental.
- The microbiota can change quickly. Even 2-4 weeks on the low-FODMAP diet can significantly reduce the diversity of the bacteria and reduce the number of “healthy” bacteria.
- It is worth seeing a dietitian if you are choosing to do a low-FODMAP diet.
Relevant Links/Resources
Helpful blog posts:
- The Low-FODMAP Diet (Comprehensive Guide)
- Low-FODMAP Vegetables List
- Low-FODMAP Fruits List
- What to do if the low-FODMAP Diet Does Not Work?
- The Impact of FODMAPs on the Gut Microbiota
- Low FODMAP Bread Options in Australia
- Comprehensive List of FODMAP Containing Foods
Helpful App:
Studies Referenced:
- Valdes et al (2018) – Role of the gut microbiota in nutrition and health