Mastering the Low FODMAP Diet: Trending Now Presentation

Written by: CDHF

Updated: February 6th, 2024

This presentation was done as part of CDHF’S 10th educational summit, “#TrendingNow: Putting the Biggest Gut Health Trends Under the Microscope.” Desiree Neilson, RD provides a dietitian’s view on mastering the Low FODMAP Diet! Watch the full presentation below.

Learning Objectives

Understand how FODMAPs impact IBS symptoms
Learn how to get enough fibre while low FODMAP
Be able to cook flavourful meals without garlic and onions
Know how to dine out on a low FODMAP diet
Feel confident navigating low FODMAP eating on a plant-based diet

What are FODMAPs?

FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. They are carbohydrates that you cannot digest and absorb, so they travel through your gut where they can be fermented by your gut microbes.

FODMAPs and Irritable Bowel Syndrome (IBS)

FODMAPs can influence IBS symptoms in a few ways. Some, such as fructose and lactose, draw water into the gut and loosening up stools. The fermentation of FODMAPs increases gas and bloating. Gas and bloating can cause pain in those with hypersensitive guts.

Research suggests that for some with IBS, FODMAPs may increase low level inflammation, alter motility and gut barrier function, and/or feed overgrowths of bacteria.

Going low FODMAP can improve symptoms in 50-80% of people. It works by decreasing gas, bloating, pain, and improving stool output. It does this by decreasing osmotic (water-attracting) pressure, and by decreasing food for gas-producing bacteria.

Pros of Low FODMAP Eating

Provides symptom relief for many
It is not a permanent solution
Addresses a root cause of symptoms: microbiome
Empowers you to make changes that can improve how you feel

Cons of Low FODMAP Eating

Low FODMAP eating does not work for everyone
Diet is complex and makes food choices more complicated
May negatively impact the gut microbiome
May negatively impact relationship with food
Risk of reduced fibre and micronutrient intake (calcium, zinc, iron, vitamin D, folic acid)

Consuming Fibre while eating Low FODMAP

Removing high FODMAP foods like legumes and whole grains can lower fibre intake, which negatively impacts bowel movements. Some fibres like insoluble fibres, may increase symptoms independent of FODMAPS. Often, people with IBS eat a low fibre diet hoping to reduce symptoms.

While on a Low FODMAP diet, it is important to train your gut for a high fibre life! Start slow by consuming predominantly soluble fibre sources like oats and oranges as they are often better tolerated. Try adding one high fibre food per day and be consistent. Be sure to drink an adequate amount of water, as fibre needs water to do its job!

About The Speaker

Desiree is a Registered Dietitian with a focus on plant-based nutrition and digestive health. She is the author of 2 Canadian bestselling plant-based cookbooks, Eat More Plants and Good For Your Gut as well as the host of an evidence-informed wellness podcast, The Allsorts Podcast. She lives in Vancouver, Canada, where she owns a private practice with a non-diet, weight-neutral approach to nutrition and health.