FODMAP is an acronym that describes a group of carbohydrates that are indigestible or poorly absorbed by certain people.  

Fermentable
Oligosaccharides are made up of 2 FODMAPs called fructans and galacto-oligosaccharides (GOS). They can be found in certain foods including wheat, onion and legumes.
Disaccharides are composed of two sugars (called ‘monosaccharides’). Lactose is a common disaccharide found in dairy products.
Monosaccharides include simple sugars such as fructose and glucose. Fructose is absorbed optimally in the body when sufficient glucose is also present. A common food with excess fructose is honey.
and
Polyols are sugar alcohols (e.g. sorbitol and mannitol) which can be found in fruit and vegetables as well as artificial sweeteners.

A Low FODMAP diet has been proven to help relieve symptoms of ~70% of people with medically diagnosed IBS. This is a medically directed diet and should only be undertaken with a suitably qualified dietitian to ensure your diet remains nutritionally adequate and the least restrictive as possible.

The diet involves 3 phases:

1. Elimination phase – following a gentle or strict approach, for 2-6 weeks you will limit high FODMAP foods and swap for low FODMAP alternatives.
2. Challenge/reintroduction phase – involves challenging previously eliminated foods using a systematic approach to determine which foods and FODMAPs trigger your symptoms and which do not. A dietitian can certainly help you to interpret your results. It takes most people 8-12 weeks to complete this phase.
3. Liberalisation phase – when we have determined your triggers it is important to establish your longer term, personalized FODMAP diet. Again, a dietitian can help to relax dietary restrictions as much as possible, expand the variety of foods in your diet whilst maintaining your symptoms and ensuring your diet remains adequate.

It is important to remember that a Low FODMAP diet is not forever, you may only need to modify your diet slightly to reduce your greatest food triggers. It is also worth noting that food sensitivities can change over time, meaning you may not feel intolerant to that garlic bread forever!

It is important you engage with an Accredited Practising Dietitian who has post graduate training in delivering the Low FODMAP diet. I have completed training with both Monash University and FODMAP Institute so I am well equipped with the knowledge to guide you through this diet successfully.

Please contact me for more information today!