What is the Low FODMAP Diet? – Nics Nutrition

What is the Low FODMAP Diet? – Nics Nutrition


What is the Low FODMAP Diet? – Nics Nutrition

Have you listened to of the minimal FODMAP diet regime? Are you asking yourself if it can enable with your IBS?

Examine this blog article to discover out what it is all about and to see if it can gain you. 

This publish is written by my pal & gut wellbeing dietitian Kirsten Jackson


What is the small FODMAP diet regime?

The minimal FODMAP diet program is a 3 stage eating plan which enables you to pinpoint your precise triggers and to aid you to eat food items without having anxiety and debilitating signs.

The 3 stages of the eating plan are restriction, reintroduction and modification of your extensive-term food plan depending on what your reactions were being. You can browse far more about it even further down the site.

Proof suggests that all-around 57-72% of people get symptom reduction through this diet program (2). Even so, it is advanced and restrictive so demands to be performed under the supervision of a Registered Dietitian.

It is important to notice that this is not a forever eating plan. It is only short term and need to only be accomplished to be ready to uncover your certain gut triggers. 

What are FODMAPs?

FODMAPs are a group of carbohydrates (sugars) that are identified in a range of foodstuff.

FODMAP stands for




Monosaccharides and 



Most of your foodstuff is broken down and absorbed in the modest bowel (the tube just after your stomach), but this is not the situation with FODMAPs.

FODMAPs go by your small bowel and conclusion up in your huge bowel in which they are broken down by lots of fantastic gut micro organism, providing off gas. This process is acknowledged as fermentation and it can bring about signs of pain, surplus fuel and bloating in men and women with IBS.

FODMAPs can also draw in drinking water to the significant bowel which can consequence in free, urgent bowel motions.

Why need to you comply with a low FODMAP diet?

The purpose of this diet is to reduce IBS signs or symptoms by pin-level unique nutritional triggers. Thus, if you wrestle with indicators this kind of as wind, bloating, stomach agony and diarrhea, then the small FODMAP diet program could be for you.

Before thinking of the minimal FODMAP food plan, it is essential that you have an exact diagnosis of IBS. This is for the reason that your indications could not be because of to IBS and could be induced by other ailments this kind of as inflammatory bowel ailment, coeliac disease or even bowel most cancers (3).

The 3 phases of the small FODMAP diet

Phase 1: Restriction Section

All significant FODMAP meals have to have to be lower out of your diet plan. This provides the intestine a split and enables you to see if you are delicate to FODMAPs or not. 

This section ought to last amongst 2-6 weeks greatest. How quickly your signs or symptoms make improvements to will differ from man or woman to individual

It is important that you do not keep in this phase for for a longer time than 6 weeks as this can have unfavorable results on your gut wellness by cutting down the amount of good gut germs in your gut (4). 

Phase 2: Reintroduction Phase 

Soon after 4-6 weeks of restriction it is  significant to start out reintroducing superior FODMAP food items to be able to locate out which meals are triggering your gut signs or symptoms. 

Each FODMAPs ought to be tested on its possess by utilizing a food stuff which is made up of just that 1 FODMAP. This will give you clarity on what is triggering your signs or symptoms.

You really should reintroduce every single FODMAP above 3 times, slowly but surely escalating the portion every day until you get signs or symptoms. This will clearly show you how significantly of the FODMAP you can tolerate prior to it will cause indicators.

Tolerance levels will change from individual to human being. 

This stage can get all over 4-5 months in whole with all the FODMAP team reintroductions. 

Phase 3: Personalisation Phase 

By this issue you will have identified all of your triggers and learnt how a great deal of which FODMAP groups you can tolerate on their individual. 

Now you need to personalise your very own food plan to discover out which mixtures of FODMAPs you can tolerate together and how frequently you can have them without acquiring signs or symptoms.  The intention is to have a eating plan as shut to typical as probable with a large wide variety of food items. 

Why is it so critical to reintroduce FODMAPs?

You may get terrific symptom relief in the restriction phase and speculate why it is so critical to reintroduce FODMAPs again into your diet plan.

In this article are the main factors why:

  • Gut germs – Limiting FODMAPs from your diet plan can negatively have an affect on your superior gut microorganisms (4). This transform can occur in the 1st 4 months of the restriction stage, so the quicker you get FODMAPs back into your diet plan the greater. 
  • Restrictive eating plan – Chopping out FODMAPs totally can guide to an avoidable restrictive diet regime. This can create a lousy connection with meals and can guide to dietary deficiencies. 
  • Reduced calcium intake – Research indicates that men and women on the reduced FODMAP ingestion have a lower calcium consumption especially in the restriction stage of this eating plan (5).


The small FODMAP diet plan is an powerful 3 stage diet regime which allows you to pinpoint your food items intolerances. It must be accomplished beneath the supervision of a Registered Dietitian to do this properly, safely and securely and for the ideal outcomes. 

The minimal FODMAP diet plan is not a endlessly diet regime, it is just to discover your triggers in buy to minimize intestine indications. So even though it is restrictive, it is only momentary. 

Make sure you make certain you have an precise prognosis right before starting this diet plan and other intestine disorders have been ruled out by your doctor. 


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