{"id":3510,"date":"2019-07-09T10:34:24","date_gmt":"2019-07-09T15:34:24","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=3510"},"modified":"2020-03-04T13:21:18","modified_gmt":"2020-03-04T19:21:18","slug":"what-is-the-low-fodmap-diet","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/what-is-the-low-fodmap-diet","title":{"rendered":"What Is the Low FODMAP Diet?"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"651\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_og.jpg\" alt=\"What Is the Low FODMAP Diet?\" class=\"wp-image-3512\" srcset=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_og.jpg 1200w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_og-300x163.jpg 300w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_og-1024x556.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>Larah\nBrook developed embarrassing digestive problems soon after she turned 40. \u201cThe\nbloating was constant with peaks soon after each meal, and the numerous trips\nto the bathroom were wearing me down,\u201d <a href=\"https:\/\/www.lowfodmapdiets.com\/about\/\">she explains<\/a> on her blog. <\/p>\n\n\n\n<p>Eventually,\na physician diagnosed Brook with Irritable Bowel Syndrome (IBS), a condition that\naffects <a href=\"https:\/\/www.aboutibs.org\/facts-about-ibs\/statistics.html\">10 to 15\npercent<\/a>\nof people. The symptoms include chronic or relapsing abdominal pain, bloating,\ndiarrhea, constipation, and\/or cramping. <\/p>\n\n\n\n<p>Brook\u2019s\ndoctor referred her to a registered dietitian, who put Brook on an elimination diet\ncalled the Low FODMAP Diet. Within days, Brook saw an improvement in her\nsymptoms. Her life changed so much that she now dedicates time to <a href=\"http:\/\/www.lowfodmapdiets.com\/\">blogging<\/a> and <a href=\"https:\/\/www.lowfodmapdiets.com\/category\/podcast\/\">podcasting<\/a> about her\nexperience, challenges, recipes, and other related topics. Could the Low FODMAP\nDiet help you too? Keep reading to learn what it entails, and discover whether\nyou may benefit from it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What\u2019s the\nLow FODMAP Diet?<\/strong><\/h2>\n\n\n\n<p>FODMAPs\n(pronounced fahd-maps) is an acronym that stands for fermentable\noligosaccharides, disaccharides, monosaccharide, and polyols. These are types\nof carbohydrates that are slowly absorbed or not digested in the small\nintestine and then fermented in the large intestine. Foods high in FODMAPs have\nbeen linked to gastrointestinal issues for certain people. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/fodmaps-101#definition\">Common\nFODMAPs include<\/a>:<\/p>\n\n\n\n<ul><li>Lactose: A sugar found in milk and other dairy products<\/li><\/ul>\n\n\n\n<ul><li>Fructose: A sugar found in many fruits and vegetables, as well as honey\nand high fructose corn syrup<\/li><\/ul>\n\n\n\n<ul><li>Fructans: Carbohydrates found in onions, garlic, artichokes,\nbroccoli, beets, wheat, barley, rye, and other foods<\/li><\/ul>\n\n\n\n<ul><li>Galactans: Carbohydrates found in some legumes, including baked\nbeans, kidney beans, and garbanzo beans<\/li><\/ul>\n\n\n\n<ul><li>Polyols: Sugar alcohols, such as sorbitol and mannitol, found in\nstone fruits such as peaches and apricots, as well as pears, mushrooms, artificial\nsweeteners, and other foods<\/li><\/ul>\n\n\n\n<p>A\nteam of dietetic researchers at Monash University in Australia, who theorized\nthat IBS may develop when sensitive people eat a combination of FODMAPs, <a href=\"https:\/\/www.monashfodmap.com\/about-fodmap-and-ibs\/research-monash-university\/\">developed the\nLow FODMAP Diet<\/a> in 2004. The diet improves symptoms for up to 86 percent of patients\nwith IBS, according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4918736\/\">studies<\/a> conducted in\nthe years since.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Three Stages\nof the Low FODMAP Diet<\/strong><\/h2>\n\n\n\n<p>The\ngoal of the Low FODMAP Diet is not to banish all FODMAPs long-term. Many FODMAP\nfood sources are nutritious and have important benefits. And some are\nprebiotics, meaning they promote the growth of beneficial microorganisms in the\nintestines. Plus, most people are only sensitive to certain FODMAPs. The diet\nis a three-part process to determine which FODMAPs trigger symptoms for a\nparticular person. It\u2019s best embark on the diet under the guidance of a\nregistered dietitian, and insurance may cover the cost. If you decide to try\nit, here are the general steps you can expect to follow.<\/p>\n\n\n\n<ul><li><strong>Restriction<\/strong><\/li><\/ul>\n\n\n\n<p>First,\nyou remove all high-FODMAP foods from your diet until your gastrointestinal symptoms\nresolve. An <a href=\"https:\/\/www.monashfodmap.com\/ibs-central\/i-have-ibs\/get-the-app\/\">app developed\nby Monash University<\/a> makes this part easier by listing which foods to eat and avoid\nand providing low FODMAP recipes. It usually takes three to eight weeks for people\u2019s\nsymptoms to resolve, but some people experience relief within days.<\/p>\n\n\n\n<ul><li><strong>Reintroduction<\/strong><\/li><\/ul>\n\n\n\n<p>Next,\nyou add high-FODMAP foods back into your diet one group at a time for three\ndays each to see which FODMAPs trigger your symptoms. At the same time, you\u2019ll\ndetermine a threshold level at which you can eat foods within that category without\nsymptoms. Meanwhile, you\u2019ll restrict all other high-FODMAP foods, even those\nyou\u2019ve discovered you tolerate well.<\/p>\n\n\n\n<ul><li><strong>Personalization<\/strong><\/li><\/ul>\n\n\n\n<p>Once\nyou know which foods you\u2019re sensitive to and how much of them you can eat\nwithout symptoms, you tailor your diet accordingly. Now you can add back\nhigh-FODMAP foods you tolerate well.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_001-1-scaled.jpg\" alt=\"What Is the Low FODMAP Diet?\" class=\"wp-image-3780\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is the Low\nFODMAP Diet for You?<\/strong><\/h2>\n\n\n\n<p>The\nLow FODMAP Diet isn\u2019t for everyone. Here are some reasons you may want to try it.<\/p>\n\n\n\n<ul><li>You\u2019ve been diagnosed with IBS, Small Intestinal Bacterial Overgrowth (SIBO), or Inflammatory Bowel Disease (IBD).<\/li><\/ul>\n\n\n\n<ul><li>You\u2019re\nworking with a registered dietitian who recommends the diet.<\/li><\/ul>\n\n\n\n<ul><li>You\u2019ve tried\nother healthy-living strategies to eat well and relieve stress, but you still\nhave gastrointestinal symptoms.<\/li><\/ul>\n\n\n\n<p>On\nthe other hand, the diet <a href=\"https:\/\/alittlebityummy.com\/staying-safe-on-the-low-fodmap-diet\/\">may not be\nright for you<\/a> if any of the following ring true for you.<\/p>\n\n\n\n<ul><li>You\u2019re looking for a weight-loss diet.<\/li><\/ul>\n\n\n\n<p>The\ngoal of the Low FODMAP Diet is to reduce gastrointestinal symptoms. You may\nlose weight during the first stage, but it\u2019s too restrictive to be healthy long-term.<\/p>\n\n\n\n<ul><li>You\u2019re\ntraveling or under stress.<\/li><\/ul>\n\n\n\n<p>The\ndiet requires time and dedication because there are so many high-FODMAP foods\nto avoid. It\u2019s best to try it when your life is relatively calm.<\/p>\n\n\n\n<ul><li>You\u2019re at\nrisk for an eating disorder.<\/li><\/ul>\n\n\n\n<p>Restrictive\ndiets may be dangerous for anyone with an eating disorder or anyone who\u2019s at\nrisk of developing one.<\/p>\n\n\n\n<ul><li>You\u2019re\npregnant, nursing, elderly, or very young.<\/li><\/ul>\n\n\n\n<p>If\nany of these apply, check with your dietitian before undertaking the Low FODMAP\nDiet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p>Gastrointestinal\ndistress can ruin your life. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5367953\/\">Seventy-six\npercent<\/a>\nof people with IBS report a high degree of impairment in their daily activities\nsuch as exercising, socializing, and traveling. If you suffer from chronic symptoms\nsuch as bloating, indigestion, nausea, diarrhea, or constipation, the Low\nFODMAP Diet may help you find long-lasting relief without any side effects.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Larah Brook developed embarrassing digestive problems soon after she turned 40. \u201cThe bloating was constant with peaks soon after each meal, and the numerous trips to the bathroom were wearing me down,\u201d she explains on her blog. Eventually, a physician diagnosed Brook with Irritable Bowel Syndrome (IBS), a condition that affects 10 to 15 percent [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":3512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6,8],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>What Is the Low FODMAP Diet? - Health Perch<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/what-is-the-low-fodmap-diet\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"What Is the Low FODMAP Diet?\" \/>\r\n<meta property=\"og:description\" content=\"If you suffer from chronic symptoms such as bloating, indigestion, nausea, diarrhea, or constipation, the Low FODMAP Diet may help you find long-lasting relief without any side effects.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.northwestpharmacy.com\/healthperch\/what-is-the-low-fodmap-diet\" \/>\r\n<meta property=\"og:site_name\" content=\"Health Perch\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/healthperch\" \/>\r\n<meta property=\"article:published_time\" content=\"2019-07-09T15:34:24+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2020-03-04T19:21:18+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_og.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\r\n\t<meta property=\"og:image:height\" content=\"651\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Abby Quillen\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:title\" content=\"What Is the Low FODMAP Diet?\" \/>\r\n<meta name=\"twitter:description\" content=\"If you suffer from chronic symptoms such as bloating, indigestion, nausea, diarrhea, or constipation, the Low FODMAP Diet may help you find long-lasting relief without any side effects.\" \/>\r\n<meta name=\"twitter:image\" content=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2019\/07\/What-Is-the-Low-FODMAP-Diet_og.jpg\" \/>\r\n<meta name=\"twitter:creator\" content=\"@healthperch\" \/>\r\n<meta name=\"twitter:site\" content=\"@healthperch\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Abby Quillen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.northwestpharmacy.com\/healthperch\/what-is-the-low-fodmap-diet\",\"url\":\"https:\/\/www.northwestpharmacy.com\/healthperch\/what-is-the-low-fodmap-diet\",\"name\":\"What Is the Low FODMAP Diet? 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