The low FODMAP food list and common FODMAP myths
Key Points
- FODMAPs are a group of sugars that can exacerbate IBS symptoms for some people
- Low FODMAP foods include oats, dark chocolate, eggs, oranges, and more*
- The FODMAP diet is not suitable for everyone
As one of the most talked about food acronyms (and often the most misunderstood), there’s a lot to learn about FODMAP. Researchers at Monash University designed the diet to help IBS sufferers manage their symptoms by eliminating and reintroducing certain sugars (FODMAPs). And the results speak for themselves, with three out of four IBS sufferers having seen an improvement after following a low FODMAP diet.
But while eating from the low FODMAP food list might sound like a healthier idea, it’s not something you should jump into without advice from a healthcare professional. This article will explore what the FODMAP diet is, who it’s designed for and the challenges and common myths surrounding this diet.
Following the low FODMAP food list
So, what’s on the FODMAP food list? First, let’s take a look at what this acronym means.
A FODMAP is a sugar or short-chain carbohydrate that isn’t digested or absorbed as easily or entirely in our gut. Each letter represents a different type of sugar, with the acronym relating to: ‘fermentable’, ‘oligosaccharides’, ‘disaccharides’, ‘monosaccharides’ and ‘polyols’.
The three-step diet involves eliminating high FODMAP foods and swapping them for low-FODMAP alternatives.. After the elimination phase comes the re-introduction phase, where foods high in only one FODMAP group are consumed to see which FODMAPs are tolerated, and which aren’t. Finally, you’ll have a personalised diet that’s hopefully free from the foods that trigger you.
What’s on the low FODMAP food list?
All kinds of healthy and unhealthy foods from every food group contain FODMAPS. Monash University’s FODMAP list shows foods that are high and low in these sugars, making it easier to find alternatives (including the best fruit for gut health). On the low FODMAP foods list, you’ll find foods such as:
- Tofu
- Eggs
- Oats
- Dark chocolate
- Cucumber
- Orange
- Macadamias
- Plain cooked meat/poultry/seafood
- Hard cheeses and lactose-free milk
Before beginning the FODMAP diet, there’s a lot to learn and it’s important to consume a variety of food across the main food groups, so speaking to a healthcare professional is the best place to start. You can also follow healthylife’s simple FODMAP challenge, a short program to guide you along the journey.
Is it hard to eat from the FODMAP list?
Some people may find following a FODMAP list of foods challenging as it can be a restrictive diet. Therefore, a solid plan is essential.
According to a recent study, a low FODMAP diet was easier for people to follow when they had more available time. Likewise, people experiencing more significant IBS symptoms were more likely to adhere to it. The most common complaints about the diet included its time-consuming nature, difficulty in sticking to it and its unsatisfying flavours.
Another study found that food-related quality of life potentially suffered when following a low FODMAP diet. As many of us enjoy social activities that focus on eating and drinking, it’s easy to see how it could be affected. So, teaching yourself the link between alcohol and gut health can be helpful if you’re planning this diet.
Naturopath Gabbie Watt recommends organising your week ahead as much as possible to alleviate some of these negative impacts.
“Set a day aside on the weekend to plan what your week’s meals will be,” she says. “Are you going to eat out on any of those days? Have you called the restaurant beforehand to ensure there’s an option for you? Planning can make a huge difference.”
The FODMAP diet is designed to help alleviate symptoms of IBS and isn’t a weight loss diet, though it may have unintentional effects on weight
Can a low FODMAP diet affect weight?
A common misconception about eating from the low FODMAP food list is that you might lose weight. However, the FODMAP diet isn’t designed to have a weight loss or gain effect. Instead, it’s there to help manage gut health symptoms.
Regardless of its potential effects on weight, it’s important to understand you can miss out on nutrients like carbohydrates, calcium, iron and fibre when following the FODMAP diet. A reduction of macronutrients may lead to weight loss due to dietary inadequacy,
According to Monash University, foods are monitored for their FODMAP content rather than energy intake. Foods contain FODMAPS in varying amounts, and people with IBS may have a ‘dose response’ – which means they only feel symptoms once they reach a specific dose of the FODMAP in question.
For this reason, recommended serving sizes on the FODMAP diet may not consider energy consumption, so it’s important to ensure you’re eating enough to meet your energy needs. Another reason why a healthcare professional can help.
Studies have also shown that consuming a low FODMAP diet might also decrease the number of bifidobacteria in the gut. These bacteria have been shown to have beneficial functions, including a healthier metabolic profile, which can help maintain a healthier body weight.
Speaking with a healthcare professional is always recommended. They can ensure you eat a balanced and nutritious diet while following the FODMAP plan, so you don’t have to worry.
Foods on the low FODMAP food list may help during the elimination phase of the low FODMAP diet, but it’s not a cure
Common myths about FODMAP
The FODMAP diet is often misunderstood and sometimes followed when it need not be. To help clear things up, here’s the truth behind some of these common FODMAP myths.
It’s a long-term diet
Monash recommends that the low FODMAP foods list should only be followed for two to six weeks. From there, a high FODMAP food should be introduced every three days over eight to 12 weeks.
It cures IBS
The FODMAP diet helps to manage symptoms of IBS, not cure them. Naturopath Gabbie says, “The diet isn’t there to cure your gut symptoms. Rather, it’s used as a diagnostic tool to see how you’re responding to those foods that might be affecting your gut.”
It’s healthier for you
Eating from the low FODMAP food list can contribute to nutritional deficiencies. It may also be more beneficial for certain types of IBS patients than others. An Australian study found that only patients with diarrhea-predominant IBS reported a difference in frequency and scores on the King’s Stool Chart after following a low FODMAP diet.
It can be started at any time
Only a healthcare professional should advise you to undertake the FODMAP diet. Naturopath Gabbie advises anyone with GI issues to speak to their healthcare professional first. “Many things could cause these symptoms. They may want to check there’s nothing else going on, like coeliac disease, Crohn’s disease or ulcerative colitis.”
It’s ideal for all gastrointestinal disorders
Studies show that symptoms of inflammatory bowel disease (IBD) may not improve following a low FODMAP diet. Before making any dietary changes, you should always discuss your condition and symptoms with a healthcare professional.
Oats are one of the foods on the low FODMAP food list
Should you follow the FODMAP diet?
The FODMAP diet is specifically for IBS patients to help manage their symptoms and determine which foods may trigger them. There’s no point spending weeks googling ‘are bananas good for gut health’ and wondering what you’re allowed to eat on the FODMAP diet if you don’t need to follow it in the first place.
Potential downsides to following a low FODMAP diet include nutritional deficiencies and changes to gut bacteria. So, eating from the Monash-approved low FODMAP food list should only be done under the advice and care of a healthcare professional Likewise, the reintroduction of high FODMAP foods should also be done with their guidance.
Importantly, this diet shouldn’t be seen as a cure-all. “A FODMAP diet isn’t going to fix all your problems. But it may help to calm the inflammation and work out which specific FODMAPs are triggering gut symptoms along with your individual tolerance ,” Naturopath Gabbie says.
Getting your gut right
The FODMAP food list may be helpful for IBS sufferers to follow.
However, due to the potential downsides and challenges that come with the FODMAP diet, it should only be undertaken under instruction from a healthcare professional. Visit your healthcare professional to discuss your symptoms and rule out other conditions before considering whether a FODMAP diet can help you.
*Remember, foods contain FODMAPs in various amounts and serving size is important.
The FODMAP Challenge
Our keep it simple short program will guide you along the journey and provide simple steps for following a low FODMAP diet for a certain period of time to help manage your symptoms.
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Gabbie Watt is a Naturopath and passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.
Reviewed by healthylife health experts January 2023.