What are FODMAPs? Aleesha Robertson, from AB Performance Nutrition

Written by Accredited Dietitian, Aleesha Robertson, from AB Performance Nutrition

What are FODMAPs? 

FODMAPs are a group of dietary sugars found in foods naturally or as food additives, such as specific dairy products, wheat and other grains, and fruits and vegetables. FODMAPs are poorly absorbed in the small intestine and when they reach the large intestine, they are rapidly fermented but the gut microbiome (bacteria), where they produce gas and attract water. The gas and water cause the intestinal wall to stretch and expand, which can trigger symptoms in people with IBS. People with IBS have a highly sensitive gut; ‘stretching’ the intestinal wall causes exaggerated sensations of pain and discomfort.

What does FODMAP stand for? 

FODMAP is an acronym for: 

• Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
• Oligosaccharides (fructans, galacto-oligosaccharides [GOS]) 
• Disaccharides (lactose)
• Monosaccharides (fructose in excess of glucose)
• Polyols (sorbitol, mannitol, maltitol, xylitol and isomalt) 

Foods high in FODMAPs

What is IBS?

Irritable Bowel Syndrome (IBS) is a common functional gastrointestinal (GI) disorder affecting one in seven adults. IBS is characterised by GI symptoms such as;

• Bloating and distension
• Excess wind
• Lower abdominal pain 
• Altered bowel habits (diarrhoea and/or constipation) 

The exact cause of IBS is unknown, as there is no abnormal pathology in people with IBS. However, several risk factors may increase susceptibility to IBS, including diet, smoking, alcohol consumption, genetic factors, small intestinal bacterial overgrowth (SIBO), stress, anxiety, other psychological conditions, and intolerances or severe infections. If you are experiencing symptoms of IBS it is important not to self-diagnose. Symptoms of IBS can also be seen in other gastrointestinal diseases and disorders such as coeliac disease, inflammatory bowel disease, endometriosis and bowel cancer or bowel infection which may require medical management. It is essential to consult a doctor who can evaluate your symptoms and rule out any other gastrointestinal diseases or more suitable eating plans. 

Low FODMAP diet 

The low FODMAP diet is a proven, evidence-based dietary therapy for treating and managing IBS. It is important to note that FODMAPs are not the cause of IBS, but managing them in the diet can help reduce IBS symptoms. 

Restriction of most foods on the FODMAP list may be required for 2-6 weeks to establish if it improves your symptoms. Once symptoms improve, the standard process involves reintroducing specific foods to identify the main dietary triggers and an individual's tolerance levels. Progress should be monitored by an accredited dietitian, who can provide guidance on which foods can be gradually reintroduced into your diet.

Low FODMAP alternatives

Top Tips on the Low FODMAP Diet

• Choose colourful, low FODMAP fruits: strawberries, bananas, blueberries, grapes, rockmelon, pineapple, oranges, kiwifruit.
• Avoid consuming large amounts of fruit at once (2–3 hours between servings).
• Select low FODMAP vegetables: spinach, carrots, capsicum, eggplant, bok choy, tomatoes, zucchini, potatoes.
• Use wheat and rye-free, all-purpose flour blends free of soy.
• Opt for low lactose dairy: ripened cheeses (parmesan, Swiss), lactose-free yogurt, lactose-free kefir milk.
• Include a variety of meats, fish, poultry, and oils.
• Choose low FODMAP nuts and seeds: walnuts, almonds, peanuts, pecans, pine nuts, macadamia nuts, sesame seeds.

Low FODMAP Bowlsome meals 

Bowlsome's nutritious range caters for individuals following a low FODMAP diet or who have trouble digesting certain high FODMAP foods, these are there 5 key options that have been identified as being low FODMAP;

• Chicken Caesar 
• Asian Chicken Slaw 
• Grilled/ Mediterranean/ Sous Vide/ Perri Perri chicken- sliced 
• Brown Rice Salad – 1kg 
• Chia Pots 

Note the below options would also be considered low FODMAP in the correct portions;

• Chicken Gado Gado - only 25g beetroot considered low FOD
• Rockmelon fruit pots – 120g or less considered low FOD

Want to learn more about FODMAPs?

• Monash University Low FODMAP Diet app: The app includes a FODMAP database which contains hundreds of foods tested for FODMAP composition and provides up-to-date information on managing gastrointestinal symptoms associated with IBS. Use this app in conjunction with a dietetic consultation http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html 
• FODMAP Friendly: The FODMAP Friendly Certification Program, marked by the FODMAP Friendly logo, certifies low FODMAP food products that have been laboratory tested https://fodmapfriendly.com/ 
• FodShop: https://fodshopper.com.au/pages/about 

Written by Accredited Dietitian, Aleesha Robertson, from AB Performance Nutrition

Are you struggling with IBS symptoms or not sure how to safely implement the low FODMAP diet? Book in with Aleesha below! 

REFERENCES

Burke, L., Deakin, V. and Minehan, M. (2015) Clinical sports nutrition. Sydney: McGraw-Hill Education/Australia. 

Irritable bowel syndrome (IBS) (no date) Dietitians Australia. Available at: https://dietitiansaustralia.org.au/health-advice/irritable-bowel-syndrome-ibs (Accessed: 24 June 2024). 

Monash University low Fodmap (no date) Low FODMAP Diet | IBS Research at Monash University - Monash Fodmap. Available at: https://www.monashfodmap.com/ (Accessed: 24 June 2024). 

What are fodmaps? (2020) FODMAP Friendly. Available at: https://fodmapfriendly.com/what-are-fodmaps/ (Accessed: 24 June 2024).