An introduction to the FODMAP diet
We introduce you the FODMAP diet and its outstanding benefits for your digestive system.
Pioneered by researchers at Monash University in Melbourne, the low FODMAP diet is gaining traction and exploding in popularity thanks to its myriad of health benefits.
Eager to know more? We’re here to break it down for you in easy to understand, bite-sized pieces!
What is the FODMAP diet?
According to the Monash University FODMAP experts, “FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.”
The long, scientific term that resulted in the acronym FODMAP is "Fermentable Oligo-, Di-, Mono-saccharides And Polyols.”
The aim of a low FODMAP diet is to alleviate digestive issues by altering the level of good gut flora. In short, on the FODMAP diet, the nerves in the intestinal walls and gut that are usually stimulated by malabsorption of “trigger foods” are no longer stimulated - therefore easing symptoms exponentially!
Who is FODMAP good for?
Good news for those suffering from digestive disorders such as irritable bowel syndrome - the FODMAP diet is specifically designed with you in mind.
With one in seven Australians suffering from irritable bowel syndrome (also known as IBS), the condition can be painful, embarrassing and can take its toll on many aspects of your life. Constipation, diarrhea, abdominal pain and bloating are all common symptoms of IBS, but the FODMAP diet is giving sufferers relief.
FODMAP approved foods
If you’re familiar with the Mediterranean Diet, you will see a number of similarities between it and the low FODMAP diet.
Healthy and easily accessible, the FODMAP approved food list is lengthy and varied.
A long list of vegetables and fruits are allowed, while others are warned against. Lactose free dairy products, almond and soy milk, most nuts and even most alcohol is low FODMAP. Even coffee is preferred on this diet over many herbal teas! You don’t even have to give up your favourite creamy brie or camembert cheese - these are low lactose and therefore FODMAP approved.
So what’s off the menu? Lactose-loaded cow, sheep and goats milk, yoghurt, ice-cream, beans and peas, cauliflower, mushrooms, garlic and stone fruits are all out.
Monash researchers have worked hard to bring large companies on board as recognised low FODMAP brands. Well-known corporations such as Sanitarium, Arnott’s and Bakers Delight are all proud supporters. Monash has even developed an app for FODMAP fans to track their own FODMAP diet and ensure they are eating the right foods.
For those who battle the discomfort of digestive disorders like IBS, relief could be just around the corner