low fodmap diet on a phone

Understanding the low FODMAP Diet

CDHF

Written by: CDHF

Updated: November 17th, 2022

What are FODMAPs?

FODMAPs are a group of small carbohydrate (sugar) molecules found in everyday foods. Carbohydrates are made up of carbon, hydrogen and oxygen and provide an important source of energy for the body. FODMAPs are carbohydrates that may be poorly absorbed in the small intestine of some people. FODMAPs move through the digestive tract to the large intestine (colon), where they can draw water into the colon and are rapidly fermented (digested) by naturally-occurring gut bacteria. The fermentation of FODMAPs produces gas and other by-products.

It is estimated that 50% of people with IBS may benefit from a low FODMAPs diet, however the quality of scientific evidence is very low. Of these people, there is a possible benefit for overall symptoms such as abdominal pain, cramping, bloating, excess gas, constipation, and/or diarrhea. 1

What does FODMAP mean?

FODMAP is an acronym for Fermentable – Oligosaccharides – Disaccharides – Monosaccharides – And – Polyols. Each of these is explained below:

F- Fermentable

O- Oligosaccharides

D- Disaccharides

M- Monosaccharides

A- And

P- Polyols

How do FODMAPs affect people with digestive disorders?

Although FODMAPs are not the cause of digestive disorders such as IBS, they can trigger gastrointestinal symptoms. When FODMAPs reach the colon, they draw fluid into the bowel and bacteria ferment the FODMAP molecules to produce hydrogen and methane gases. The liquid and gas distend (stretch) the intestine and signal nerves surrounding the digestive organs.

For many people with IBS, the nerves of the gut are unusually sensitive and even a small change in the intestinal volume can cause the nerve network to overreact and trigger IBS symptoms.

What foods contain FODMAPs?

FODMAPs are found in a wide variety of everyday foods including fruits, vegetables, legumes, milk products and sweetening agents. Each person has an individual threshold for tolerating FODMAPs and some foods may pose more of a problem than others. A diet that reduces the intake of high FODMAP foods (shown in Table 1) and manages the total FODMAP load at each meal, may help to improve gastrointestinal symptoms for some people.

Download the understanding FODMAPs PDF

Table 1: High FODMAPs Foods

High FODMAP foods can be replaced with choices from the low FODMAP foods list (as seen in table 2) to help maintain a nutritious and well-balanced diet.

FRUCTANS

Vegetables

Grains

Nuts

GALACTO-OLIGOSACCHARIDES

Legumes

LACTOSE

Milk Products

Cheese

EXCESS FRUCTOSE

Fruits

Sweeteners

Alcohol

POLYOLS

Fruits

Vegetables

Sweeteners

Table 2: Low FODMAP foods

Examine ingredients on gluten-free breads and cereals to ensure other FODMAPs such as honey and agave are not present

FRUCTANS

Vegetables

Grains

GALACTO-OLIGOSACCHARIDES

Legumes

LACTOSE

Milk Products

Cheese

EXCESS FRUCTOSE

Fruits

Sweeteners

POLYOLS

Fruits

Sweeteners

Who should follow a low FODMAP diet?

If you experience any of the symptoms commonly associated with IBS, consult your physician. In addition to other treatments, your doctor may recommend, following a low FODMAP diet may be an effective strategy to ease the pain, gas, and altered bowel patterns commonly experienced in IBS.

When reducing FODMAPs in the diet, it is important to replace restricted foods with nutritious alternatives and ensure that your diet is healthy and well-balanced. A re-introduction of FODMAP foods should be done gradually to help identify which FODMAPs can be tolerated over the long term.

The low FODMAP Diet is best implemented under the supervision of a qualified health care professional, such as a registered dietitian. This diet is a new and evolving area of nutritional science. Additional research into the role of FODMAPs in IBS and the FODMAP content of specific foods is continually emerging. We encourage you to seek additional sources that are supported by recent scientific evidence.

Is the FODMAP diet permanent?

No. You should be working collaboratively with your healthcare professional to eliminate high FODMAP foods and reintroduce them slowly over a six month period to eliminate which foods are negatively affecting you.

When you report your health status completely, concisely and accurately, your physician can provide you with the best care and treatment plan. Be sure to stay informed on ways to maintain your health and well-being, track and record your symptoms, and write down questions and concerns to discuss at your next appointment.

This guide is meant to explain the basics only, and CDHF encourages any IBS patients who are thinking about attempting this elimination diet for themselves to do so under the guidance of a registered dietitian.


References:

  1. Ford AC et al, American College of Gastroenterology Monograph on Management of Irritable Bowel Syndrome. Am J Gastro 2018; 113:1-18)

Related Articles:

View all News & Articles

cdhf talks supporting the immune system for back to school

CDHF Talks: Supporting your Child’s Immune System for Back to School

Acne and Digestive Health

low fodmap drink

What can you Drink on the Low FODMAP Diet?

turmeric

Benefits of Turmeric

man eating processed foods

What are Processed and Ultra-Processed Foods?

hockey face-off

Nutrition Guide for Athletes

rise cycling event banner

RISEUp for Digestive Diseases Event

WDHD Banner

World Digestive Health Day: A Healthy Gut

man looking at recipe for IBS foods to make

IBS and Diet

low fodmap vegetarian meal

Plant-Based Eating & the FODMAP Diet

woman eating functional foods

Functional Foods: The Power of Probiotics

parent and child discussing kids nutrition

Nutrition Tips for Children

digestive health microbes

Why Should We Care About Our Digestive Health?

Young female doctor consulting an elderly patient in her office on a low-residue diet

Low Residue Diet: What is it and Who is it for?

coffee beans in mug

Is Coffee Bad for Digestion?

fast food stacked on table

Low FODMAP Fast-Food Meals

woman gathered with friends at dinner table

Enjoying Holiday Functions with IBS and Celiac Disease

bowel model and fresh fruit

How to Aid Healthy Digestion

Gifts for Guts

man on grey background with puzzle pieces surrounding head

The Link Between the Gut and Mental Health 

low fodmap diet on a phone

Understanding the low FODMAP Diet

Women speaking online on computer with a registered dietitian

Online Nutrition Courses from Registered Dietitians

Family eating healthy meal

Family Friendly Snack Ideas

Yoga for Digestion

5 Strategies for Living Gluten-Free

salad with apple beets and chickpeas

Increase Your Fibre Intake

Types of Berries

The Power of Berries- Colourful and Kick-Ass Nutrition

Porrdge

Creamy, High Protein Breakfast Porridge

Bowl of Slaw

Crack Slaw Stir-fry

Grocery shopping with list

Make your Weekly Grocery Shop a Breeze: Amanda’s Top 5 Tips

Peppermint

Peppermint Fixes More Than Just Bad Breath

Spoons full of different prebiotics

Gut Health and Prebiotics

Onion, garlic and leeks on a pink background

Spice up your Low FODMAP Diet!

Family smiling into camera

5 Nutrition Tips for You and Your Family this Summer

Does Hot Weather Affect Digestion?

Women looking at labels in the grocer store

Understanding Fibre Nutrition Claims

Beginning frame of Understanding Fibre Animation

Understanding Fibre Animation

Fibre Benefits

Fibre & Its Benefits

Hand squeezing a grapefruit

Diets Used for IBS

Individual blueberries on a pink and blue background

Phases of the FODMAP Diet Explained

friends smiling in kitchen

7 Day Gluten-Free Diet Plan

Women and male bathroom stall

Managing your Digestive Health in the Workplace Webinar

Taking a photo of food

Diet & Lifestyle Changes for Inflammatory Bowel Disease (IBD)

Cutting up meat and vegetables in the kitchen

Eating for 1 Trillion

Women laughing in yoga pose

Wait… My Gut Affects My Mental Health?

heart shaped bowls filled with fruits

10 Ways to Strengthen Your Microbiome

Kefir

What is Kefir and is it Good for You?

Women holding a salad

Busting Gut Health Buzz Words

Exercising and drinking water

Trying to Eat Healthier? Make it a Habit!

Bowl of healthy salad and tofu

Mental Health and Nutrition

Turkey pesto meatballs

Turkey Pesto Meatballs

Person on computer at home working

Staying Healthy at Home!

Man drinking water

Pre and Post Surgery Nutrition and Lifestyle Strategies to Optimize your Recovery

Brown bag of groceries spilling out of bag

How to Manage Stress Eating and Snack Smart at Home

Drinking water side eye pink background

The Importance of Staying Hydrated: General Hydration and Virus Recovery

Egg and leeks

How to Stay Fuller Longer

Pregnant women in pink shirt smiling down at stonach

Prenatal Health and Your Baby

woman comforting elderly man

Preventing GI Disorders in Adults and the Elderly

Candy

Trick or Treating Safely with Digestive Conditions

CDHF Talks: The Role of Nutrition/Diet in a Healthy Gut Microbiota

Bone broth

Is Bone Broth Healthy?

Leafy greens on purple background

Gut Bacteria and Leafy Greens

CDHF Partners with Metro and their Wellness Program Catered to Digestive Health Issues

World Digestive Health Day: Obesity

Person grocery cart shopping

Help with Choosing Healthy Grocery Products

Does a Low FODMAP Diet benefit someone with Celiac Disease?

Senior and adult cooking in the kitchen

Diet & Nutrition Tips for Seniors and their Caregivers

Fodmap foods with a list written out

The Low FODMAP Diet: What Can I Eat?

Dietary Fibre vs Prebiotics: Animation

CDHF Talks: Protein and Fibre

peaches

Tips for Eating Well with Rising Food Costs

man holding takeout box and clutching stomach

What is a Food Intolerance?

meal planning sheet

Two Day Meal Plan with Lactose Intolerance

nutrition plan for immune system and gut health

How Nutrition Can Support Gut Health and the Immune System

fodmap foods with chalkboard that says fodmap on it

The Low FODMAP Diet: What You Need to Know

Common food allergies o blue background

What is a Food Allergy?

The Power of Oats: Can They Play a Role in the Gluten Free Diet?

Feeding your Microbiota Fibre, Prebiotics, and Probiotics

Women drinking wine with pink microbe background

Alcohol and IBS

Digestive Health 101 Webinar

healthy foods

Diet & Lifestyle Changes for Inflammatory Bowel Disease (IBD)

Clipboard that says diet plan surrounded by healthy smoothies and vegetables

Diet Plan for Gastroparesis

healthy food at dinner table

Nutrition Tips for Aging Well

Astro yogurt on a kitchen counter

Lactalis Canada Introduces Astro® PROTEIN & FIBRE Yogourt

The Cultured Coconut bottle on a kitchen counter

The Cultured Coconut – CDHF Certified Product

apples and a bottle of apple cider vinegar

Apple Cider Vinegar for Digestion. What’s the Deal?