Alex Caspero, MA, RD, explains what the heck FODMAPs are, why some might need to keep away from them, and the doable advantages of doing so. 

As what we eat has a giant impact on how we really feel and digest sure meals, it’s possible you’ll be interested in what a FODMAP weight loss program is and who it could profit. 

What are FODMAPs?

FODMAP stands for fermentable, oligosaccharides, monosaccharides, and polyols. Put extra merely, FODMAPs are sure kinds of carbohydrates which can be present in some meals.

These short-chain carbohydrates are immune to digestion and as a substitute of being absorbed in your small gut, proceed down your digestive tract. In some people, FODMAPs might produce gasoline and trigger digestive points.

Common FODMAPs embrace:

  • Fructose: a easy sugar discovered in lots of fruit and veggies and most added sugars
  • Lactose: the carbohydrate present in dairy milk
  • Fructans: discovered in lots of meals together with wheat, spelt, rye and barley
  • Galactans: present in beans and legumes
  • Polyols: present in sugar alcohols like xylitol, sorbitol, and maltitol— or in smaller quantities in some fruit and veggies 

High and Low FODMAP Food Chart


Examples of excessive FODMAP meals embrace:

  • apples
  • onions
  • garlic
  • artichokes
  • Brussels sprouts
  • beans
  • avocado
  • legumes
  • milk
  • almonds

Additionally, these standard meals additionally include FODMAPS to a lesser diploma:

  • beer
  • wine
  • soda
  • pasta
  • cereal

Conversely, low FODMAP weight loss program meals are often gadgets that include little or no carbohydrates. Examples embrace:

  • meat
  • fish
  • cheese
  • oils
  • many gluten-free bread merchandise

Are FODMAPS unhealthy for you?

Not essentially. When we take a look at the kinds of meals which can be larger in FODMAPs, most of them are very wholesome. Many meals which can be wealthy in them are additionally wealthy in prebiotics which encourage the expansion of excellent micro organism within the intestine.

For most people, excessive FODMAP meals aren’t an issue however some persons are delicate to them. This is very true in these with irritable bowel syndrome, or IBS.

FODMAPs draw water into your digestive tract which might enhance bloating if you’re delicate to some of these meals. For some people, should you eat an excessive amount of of them, they’ll dangle round in your intestine and ferment which causes extra gasoline and bloating. In these circumstances, following a low FODMAP weight loss program could also be helpful.

But even in these circumstances, we don’t need to utterly do away with FODMAPS within the weight loss program endlessly.

Eating blueberries as part of a low FODMAP diet plan

What is the low FODMAP weight loss program?

A strict low-FODMAP weight loss program briefly eliminates excessive FODMAP meals earlier than slowly reincorporating them in small doses to discover a customized degree of consolation for the person.

There are three distinct phases on this weight loss program:

1. Restriction

In the primary part of a low FODMAP weight loss program, you’ll cease consuming excessive FODMAP meals for a couple of weeks and log your signs. In basic, the advice is that you simply utterly eradicate all excessive FODMAP meals for 2 weeks. This part ought to be adopted as strictly as doable as will probably be exhausting to establish which FODMAPs are inflicting points should you solely eradicate some excessive FODMAP meals however hold others.

If these meals are contributing to your issues, then you’ll seemingly expertise reduction of signs shortly after stopping these meals. Note that this course of is finest executed beneath the steering and assist of a registered dietitian, physician, or nutritionist who’s conversant in a FODMAP protocol.

2. Reintroduction

After limiting excessive FODMAP meals, you’ll begin to reintroduce meals separately. (Again, that is finest to do with the steering of a health care provider or dietitian.) You might uncover that you simply’re delicate to just one or two kinds of FODMAPs and from there, you’ll be able to determine what meals set off your digestive issues.

3. Integration

Having recognized your particular FODMAP sensitivities, you’ll be able to then create a weight loss program that provides you all of the vitamins you want however consists of solely the FODMAPs you’ll be able to deal with in acceptable doses.

For instance, blueberries are excessive in fructans however are seemingly okay in small servings of 1 / 4 cup. Therefore, people who’re reactive ought to be capable to tolerate 1 / 4 cup of blueberries however might have points in bigger doses.

Remember, the objective of a LOW FODMAP method is to not eradicate FODMAPs utterly, however somewhat, to determine what every particular person can safely tolerate.

Should I attempt a low FODMAP weight loss program?

A strict low FODMAP weight loss program isn’t needed for most individuals. This weight loss program has principally been studied in these with IBS, and a few analysis exhibits that roughly 75% of these with IBS can profit from a strict low-FODMAP method.

However, should you undergo from bloating, constipation, diarrhea, and frequent gasoline, then typically decreasing FODMAPs could also be useful. For that purpose, when designing our new Core Strength protein powder, we opted for a low-FODMAP components to make sure most digestibility for all.