What is Low FODMAP Diet?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In simpler terms, FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates are considered FODMAPs.

FODMAPs are osmotic, meaning that they pull water into your intestinal tract. When eaten in excess, they may not be digested or absorbed well and could become fermented by bacteria in your intestinal tract.

The FODMAPs in your daily diet can include:

Fructose: fruits, honey, and high fructose corn syrup

Lactose: dairy

Fructans (inulin): wheat, onion, and garlic

Galactans: beans, lentils, and legumes like soy 

Polyols: sweeteners containing sorbitol, mannitol, xylitol, maltitol,
and stone fruits, such as avocado, apricots, cherries, nectarines, peaches, and plums

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How does the low FODMAP diet work?
 

The low FODMAP diet restricts high FODMAP foods to reduce uncomfortable symptoms like diarrhea, constipation, gas, bloating, and cramping that may occur if you are sensitive to FODMAPs. 
The diet controls high FODMAPs foods in your daily consumption in two phases:

Phase one: Eliminate high FODMAP foods from your diet for four to six weeks. 

Phase two: Slowly incorporate these foods back into your diet and monitor symptoms. If any symptoms return, remove that food. 

The low FODMAP diet was created by researchers at Monash University in Australia.

A sample low FODMAP diet plan with different options is displayed below.