The low FODMAP diet has become increasingly popular in recent years, especially among people suffering from irritable bowel syndrome or other digestive disorders. The diet aims to reduce the intake of certain short-chain carbohydrates and sugar alcohols, which are grouped under the term FODMAPs. But what exactly are FODMAPs, and why is it important to avoid them? In this article, you will learn what the low FODMAP diet is, what it is suitable for, and which foods contain a lot of FODMAPs and should be avoided.
What is the low FODMAP diet?
The low FODMAP diet was developed by a research team at Monash University in Australia to help people with digestive problems alleviate their symptoms. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – a group of carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and can ferment in the large intestine. This can lead to unpleasant symptoms such as bloating, abdominal pain and diarrhea. The FODMAP diet can help to significantly improve quality of life and alleviate symptoms.
What is the low FODMAP diet for?
The low FODMAP diet is particularly suitable for people suffering from gastrointestinal disorders such as irritable bowel syndrome. Studies have shown that up to 75% of people with IBS experience a significant improvement in their symptoms when they follow a low FODMAP diet. The diet can also help with other complaints such as chronic bloating, gas, or diarrhea.
However, it is important to note that the low FODMAP diet is not intended as a permanent diet, as it excludes many healthy foods that are important for a balanced diet. It should ideally be followed under the supervision of a dietician or doctor to ensure that no nutritional deficiencies occur.
The low FODMAP diet consists of three phases
The first phase is the elimination phase
This involves eliminating all foods with a high FODMAP content from the diet for a certain period of time (usually 4-6 weeks). The goal of the first phase is to reduce discomfort and give the intestines time to recover and calm down. If there is no noticeable improvement in symptoms during this time, a different form of therapy should be chosen.
The second phase is the reintroduction phase
In this phase, individual foods containing FODMAPs are gradually reintroduced into the diet to identify which specific FODMAPs trigger symptoms. The list of tolerated and non-tolerated foods is very individual and the diet plan must therefore be created as personally as possible.
The third and most important phase for long-term success is the maintenance phase
Based on the findings and experiences of the second phase, an individual diet is created in the third phase. The aim here is a long-term, balanced diet that excludes only the FODMAPs that are individually problematic. However, the tolerance of individual foods can change over time, and after a certain period of time, attempts can be made to reintroduce other foods into the diet.
These foods should be avoided during the low FODMAP diet
There are many foods that are high in FODMAPs and should therefore be avoided during the elimination phase of the diet.
These 7 foods contain a lot of FODMAPs
Wheat and wheat products
Wheat is rich in fructans, an oligosaccharide that is a FODMAP. These include bread, pasta, biscuits and many processed foods.
Dairy products
The lactose in dairy products, a disaccharide that is often poorly digested, should be avoided. In particular, cow's milk, yogurt, cheese, cream, cream cheese, yogurt and milk chocolate should be avoided.
Onions and garlic
Both are particularly high in fructans and are among the most common triggers of digestive problems in people with FODMAP sensitivity.
Fruit
The following fruits contain high amounts of fructose and sorbitol, both of which are FODMAPs that can often cause discomfort: apples, pears, dates, currants, cherries, mango, processed fruit, watermelon, plums.
Legumes
These include, in particular, beans, lentils, chickpeas and peas. They are rich in oligosaccharides and can cause bloating and abdominal pain in many people.
Artificial sweeteners
Polyols such as sorbitol, mannitol, maltitol and xylitol, which are often used in sugar-free chewing gum and sweets, are also FODMAPs.
Honey and agave syrup
Both sweeteners contain high amounts of fructose and should be avoided during the elimination phase.
In addition, when following a low FODMAP diet, it is important to buy unprocessed foods if possible, check the list of ingredients carefully and preferably cook for yourself.
Low FODMAP breakfast recipes
When it comes to low FODMAP breakfast recipes, there are a few important points to keep in mind to ensure that the dishes are well tolerated and meet the guidelines of the diet.
Cereals
It is best to use gluten-free oats, quinoa or buckwheat in small quantities (about 40-60 g), as they are well tolerated and nutritious.
Dairy products
Choose lactose-free dairy products such as lactose-free milk, yoghurt or plant-based alternatives such as rice milk, soy milk or almond milk.
Fruit
Low-FODMAP fruits such as ripe bananas, blueberries, kiwi or strawberries are recommended. However, portion sizes should be kept small to keep the amount of FODMAPs down.
Protein
Eggs are a good choice. Firm tofu or small amounts of nuts and seeds (e.g. chia, flaxseed) also provide good protein and healthy fats.
Sweeteners
Low-FODMAP options such as maple syrup or stevia should be used instead of honey or fructose-rich sweeteners.
Fats
Healthy fats such as coconut or olive oil, as well as tolerated nut butters (e.g. peanut butter in small amounts) are a good choice.
Oats for your low FODMAP diet
Oats are an excellent choice for the low FODMAP diet due to their low FODMAP content in moderate amounts. They are not only nutrient-dense, but also versatile and well tolerated when consumed in appropriate amounts. They are an excellent way to support gut health and keep blood sugar stable while meeting fiber needs, which are often challenging when following a low FODMAP diet. However, it is important to pay attention to the following:
- Portion control
- To ensure that the amount of FODMAPs remains low, the oatmeal portions should be about 40-60 grams. This prevents the FODMAP limits from being exceeded.
- Choose gluten-free oats
- Since some people who follow a low-FODMAP diet are also sensitive to gluten, it is advisable to use gluten-free oats to avoid possible digestive problems.
- Combine with low-FODMAP ingredients
- Oats combine well with low FODMAP ingredients such as lactose-free milk, almond milk, bananas, blueberries or chia seeds to create a nutritious breakfast or snack.
Here is a simple recipe for a delicious low FODMAP breakfast:
Low FODMAP oatmeal porridge with chia seeds and maple syrup
Ingredients:
- 50 g gluten-free oats
- 200 ml lactose-free milk or plant-based milk (e.g. almond or soy drink)
- 1 tbsp maple syrup
- 1 pinch of cinnamon
- 1 tbsp chia seeds (optional)
Preparation:
- Put the oats and lactose-free milk in a small saucepan and bring to the boil over a medium heat.
- Simmer the oats for 5-7 minutes, stirring constantly, until they have a creamy consistency.
- Pour the porridge into a bowl and add maple syrup and cinnamon. Optionally, you can add chia seeds.
- Enjoy!
This simple dish is not only quick to prepare, but also filling and gentle on your digestive tract. It is a perfect example of how to prepare tasty and nutritious meals despite the restrictions of a low FODMAP diet. In addition, corn cakes and rice cakes, for example, are ideal snacks for your LOW FODMAP diet. In our large breakfast assortment, you will find a variety of suitable and varied breakfast products.
Conclusion
The low FODMAP diet can be an effective way to alleviate digestive discomfort such as irritable bowel syndrome. By avoiding foods high in FODMAPs, many people can experience a significant improvement in their symptoms. However, it is important to follow the diet carefully and under guidance to avoid deficiencies and to ensure a balanced diet in the long term. With the right knowledge and delicious recipes, such as the oatmeal porridge mentioned above, the diet can be easily integrated into your daily routine.
