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The Low FODMAP Diet

by Kirsten Jackson Specialist Dietitian Leave a Comment

The low FODMAP diet is a 3 part process which reduces irritable bowel syndrome symptoms and identifies trigger foods.

In this article I will explain what the diet entails, which foods are high in FODMAPs and how to follow the diet.

FREE LOW FODMAP DOWNLOAD
The Low FODMAP Diet

Jump to;

  • Low FODMAP Food List
  • High FODMAP Food List
  • The 3 stage process

Things To Know Before Starting the low FODMAP Diet

Although this diet has been proven to help reduce IBS symptoms, it is complicated.

Please ensure you follow medical guidelines and work with a dietitian to prevent nutritional deficiencies and to do this diet correctly.

It is also important that you have an accurate IBS diagnosis. Failure to have this prior to starting the diet could lead to serious consequences including bowel cancer, osteoporosis and malnutrition. You can read more about getting an IBS diagnosis here.

What Are FODMAPs?

FODMAPs are fermentable carbohydrates, the acronym stands for;

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

Polyols

How Do FODMAPs Cause IBS Symptoms?

When you eat FODMAPs, they travel to the large bowel (at the end of your gut) where they broken down by gut bacteria. This process is called fermentation, which produces gas, causing bloating, wind and stomach pain.

low FODMAP diet diagram
Diagram of how FODMAPs cause symptoms

Because the FODMAPs have not been broken down in the small bowel by the time they research your large bowel, they also draw in water in a process known as osmosis. This can cause loose stools.

Video of how FODMAPs work in the body

The 3 Stage Process

Stage 1: The Restriction Phase

The first stage involves a 2-6 week restriction of FODMAP intake. The time you are on it depends on your symptoms.

Stage 2: The Reintroduction Phase

This is the stage where you find out which single FODMAPs you can manage and in what quantity.

Each FODMAP is reintroduced using a food that contain that 1 FODMAP only. You slowly increase the portion size over 3 days and stop if you experience symptoms.

Stage 3: The Modified Stage

This is the stage where you find out about FODMAP combinations AKA normal life eating.

I have written a more extensive post on this here.

Which Foods Can I Eat on The Low FODMAP Diet?

The below provides a very broad idea of what you need to avoid or have on the low FODMAP diet.

For specific measurements please check the Monash app. Monash University own an official testing centre for FODMAP foods and this is the best, up to date resource you can find.

I have also created these low FODMAP recipes you may enjoy;

  • Pizza bites
  • Chia seed pudding
  • Fajitas
  • Chicken stock

Low FODMAP Food List

  • Vegetables: carrots, spinach, olives, potatoes, spring onion (green top only), aubergine, courgette, tomatoes, cucumber.
  • Fruits: grapes, orange, kiwi and clementines.
  • Carbohydrates: quinoa, rice, sourdough bread (traditionally made), wheat free pasta / rice.
  • Protein: all plain meat and fish, plain tempeh, seitan, firm tofu and lactose free milk.
  • Fats: all plain oils, butter, ghee, lard, garlic infused oil.

High FODMAP Food List

  • Vegetables: garlic, onion,
  • Fruits: orange juice, plums, apples.
  • Carbohydrates: quinoa, rice, bread, pasta
  • Protein: beans, pulses, silken tofu, soy milk, cow’s milk and flavoured meats.
  • Fats: oil containing garlic pieces.
FREE LOW FODMAP DIET GUIDE

Bottom Line

The low FODMAP diet is scientifically proven to help IBS symptoms and pin-point trigger foods. The diet works by first reducing then reintroducing to find out which foods are causing your symptoms.

This process is complicated and you should always work with a dietitian.

Low FODMAP Trained Dietitian

Kirsten Jackson is a registered dietitian specialising in IBS. She has done additional training at Kings College London University in the low FODMAP Diet.

Check out Kirsten’s low FODMAP course by clicking here or get in contact with your queries.

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Filed Under: IBS Dietary Advice, Uncategorized Tagged With: Low FODMAP diet food list, low FODMAP restriction phase, the low FODMAP diet explanation

About Kirsten Jackson Specialist Dietitian

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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🙋‍♀️ Coffee contains the active ingredient caffeine. Although we think of caffeine as an everyday thing, it is a drug and does have an impact on our body. In IBS, this impact may be negative in the form of over stimulating bowels. It can also worsen anxiety and prevent good quality sleep, both of these aspects then have a knock on impact on your IBS. 

🤔Instead of blindly avoiding all coffee (which may not be needed). Here are some top tips from the Take Control Membership:
1️⃣ Never exceed 400mg caffeine a day (this is the general guidelines for a healthy intake and is lower for those pregnant and breast feeding) 
2️⃣ Reduce intake gradually to avoid headaches. 
3️⃣ Avoid coffee after mid-day (it's long 1/2 life means it may still be in your system when trying to sleep otherwise). 
4️⃣ Track your bowel habits and mood against intake to see if it is causing an issue.
5️⃣ Coffee isn't all bad for IBS - if you have IBS-C,  you may find that it helps you go! 

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🤷‍♀️Have you heard of SIBO before? Comment below ⬇️

🙋‍♀️SIBO (small intestinal bacterial overgrowth) is a condition caused by..you guessed it...an overgrowth of bacteria in the small bowel. It is unclear what causes SIBO but it does seem to be linked with PPI medications, low immunity and poor gut motility.

🤓The management of SIBO is difficult. Because the best diagnostic tools we currently have are not very accurate and the current treatments for SIBO are mostly antibiotics. We often see in practise that SIBO tends to return after antibiotic treatment, likely due the underlying cause not being treated.
 
🤓SIBO management;
✅Antibiotics
✅Addressing motility (avoiding constipation)
✅Optimising good gut bacteria (so it can thrive and compete with bad bacteria)
✅Elemental diet - some limited research to support this use as a treatment.
❓Low FODMAP diet - no evidence but the theory is that these FODMAPs will feed the bad bacteria so avoidance of them whilst taking antibiotics may allow the antibiotics to work better. 
❌Herbs - no placebo controlled trials to support this or any logical theory.

🤓Ultimately we have very limited research in this area. I tend to work with gastroenterologists on this one to first have the condition diagnosed and then get the individuals gut in a place where the antibiotics are mostly likely to work.

‼️ If you haven't already, do not forget to sign up to my free Veganuary IBS Guide (the link is in my bio).⠀⠀⠀⠀⠀⠀ 

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🤷‍♀️How often do you get outside each week? For how long? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️When I discuss movement with my clients, I often find that either they rely on the gym / computer or simply do not do any exercise. And before you say, it is because of the weather, even my clients in warmer climates have a similar pattern. Failure to go outside in the day can be disruptive to your circadian rhythm (sleep cycle) and we know this is connected to you gut. Outside exercise can also beneficial to your gut microbiota.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Which emotion are you today? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️when you have IBS, it is a whirlwind of emotion. One minute, everything is going well and then suddenly you have a flare up of symptoms. Or perhaps you are anxious about what your bowels may do. This whirlwind is due to having a limited understanding of your triggers and so you simply can not avoid them. Instead of this, opt for the low FODMAP process which will guide you step by step to pinpointing your trigger foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩Have you downloaded my latest free guide? “Veganuary for IBS.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Do you have any symptoms of IBD? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️I always advise my clients that they MUST get an accurate IBS diagnosis, this includes ruling out IBD.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓IBD stands for inflammatory bowel disease. Although many symptoms are similar, the condition is not. IBD is an autoimmune disease which causes inflammation in the GI tract. So, make sure you have the correct testing done (a fecal calprotectin test).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩Do not forget to grab your FREE download on IBS and Veganuary (link in my bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️ Give me a 😅 below if this is you? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️ Sleep is such an important factor in our general health as well as gut health.. Yet we seem to put it at the bottom of the list after fitness and nutrition.. Why? Whilst chatting to @drsalihaafridi recently she summed it up.. We evented electricity! .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Poor quality and or quantity of sleep will reduce your mental wellbeing and negatively impact your gut. It also impacts your food choices. 

👍We cover sleep hygiene in my Take Control Programme (available for joining at the end of this month). In the meantime, here are some easy tips. 
✳️ Use @off_the_grid_app (to block your phone overnight!) 
✳️ Read before bed
✳️ Have a hot shower before bed to relax your muscles
✳️ Go to bed and get up at the same time each day
✳️ Use an eye mask⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩ If you would like to know more about my Take Control Programme then please DM me so I see if you are suitable and also give you some details 😊. 
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#bloating #diarrhoea #constipation #tummypain #bloatingremedy #irritablebowelsyndrome #ibs #ibsdiet #foodanxiety #chronichealthcondition #chronicallyunwell #bodyimage #celebratingwomen #foodbaby #bodyimage #ibstriggers #lowFODMAPdiet #fodmapfree #lowFODMAP #ibsdietian ##sleepaid #sleep #whywesleep #restandrecovery #randr #sleephygiene #sleeper
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