The low-FODMAP diet has two phases: first, a strict reduction of all FODMAPs in the diet, followed by a reintroduction of specific FODMAPs based on individual tolerance. The elimination phase of the diet has been shown to be effective in relieving overall gastrointestinal symptoms in adults with IBS, as demonstrated in various studies. These studies have reported that 50% to 86% of patients experience a meaningful improvement in their symptoms with the low-FODMAP diet. However, the success of the maintenance phase (reintroduction phase) of the diet has been studied less extensively, with limited evidence from only a few observational studies.
Researchers have delivered interesting results based on adjustments to the amount of FODMAPs people consume. Previous studies have found that FODMAPs can trigger symptoms of IBS like abdominal pain and gas. A short-term low-FODMAP diet can help relieve these symptoms and change the gut bacteria, but a long-term low-FODMAP diet may have negative effects on metabolism. On the other hand, a high-FODMAP diet can improve blood sugar levels and insulin sensitivity by increasing the abundance of beneficial bacteria in the gut. This is a potential game-changer for people with diabetes and prediabetes. However, a high-FODMAP diet can also cause symptoms like abdominal pain, bloating, constipation, or diarrhea.
There are controversies and debates about the FODMAPs diet's effectiveness and risks, particularly regarding the strictest form of the diet and its impact on the gut microbiome. A common practice observed among health professionals is the use of the low-FODMAP diet as a diagnostic test for IBS instead of following established diagnostic approaches such as the Rome IV Criteria. Additionally, fructans and galacto-oligosaccharides, which have prebiotic properties, are restricted in the low-FODMAP diet, which may result in a decrease in beneficial bacteria. In fact, two studies have shown that following a very low-FODMAP diet for 3 to 4 weeks is associated with a reduction in the relative abundance of Bifidobacteria in feces.
Here are a few FODMAPs diet-approved foods:
- Lactose-free dairy
- Hard cheeses
- Meat
- Fish
- Chicken
- Quinoa
- Nuts
- Seeds
- Eggs
- Soya
- Rice
- Oats
And here are some no-nos:
- Garlic
- Onions
- Falafel
- Asparagus
- Cauliflower
- Butter beans
- Red kidney beans - over 85g
- Mushrooms
- Kidney beans
- Pickled vegetables
- Beetroot
- Celery
- Baked beans
- Artichoke
- Split peas
- Mixed vegetables
