Those suffering from IBS may benefit from a low FODMAP diet. This diet is designed to alleviate digestive discomfort by reducing the amount of hard-to-digest carbohydrates in the diet. In this article, you will learn what FODMAPs are, how they affect the body, and how adjusting your diet can help improve your symptoms.
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The basics of the low FODMAP diet
The low FODMAP diet is a special eating pattern that has been specifically developed to help alleviate the symptoms of IBS. The acronym FODMAP stands for fermentable oligo-, di-, monosaccharides and polyols. This group of short-chain carbohydrates, found in many common foods, can trigger gastrointestinal discomfort such as bloating, diarrhea, and abdominal pain in some people. This happens because these carbohydrates are poorly absorbed in the small intestine and pass into the large intestine, where they are fermented by bacteria, causing the aforementioned symptoms.
The diet was developed in the early 2000s by researchers at Monash University in Australia. The scientists conducted extensive studies to examine the effects of different carbohydrates on the symptoms of IBS. The results of these studies led to the development of the low FODMAP diet, which reduces the intake of hard-to-digest carbohydrates and thereby enables many sufferers to significantly improve their digestive discomfort.
The low FODMAP diet is particularly suitable for people with IBS, but it can also be helpful for other gastrointestinal disorders such as bloating or chronic inflammation of the gut. However, it is important that the diet is only started under the supervision of a qualified healthcare professional to ensure that it is appropriate and safe and to ensure a complete and balanced diet.
Typically, the low FODMAP diet is implemented in three phases: the elimination phase, the reintroduction phase and the integration phase, to find a long-term balance that minimizes the symptoms of IBS.
Food categories for a successful low FODMAP diet
To make it easier for you to implement the low FODMAP diet, we have compiled a detailed list of foods, divided into specific categories. Each category includes foods that are considered low in FODMAPs and are therefore suitable for people with digestive problems on this diet. This breakdown makes it easier for you to choose foods that won't worsen your symptoms. Below is an overview of the different food groups, including vegetables, fruits, grains, nuts, dairy products, sugars and sweeteners, and herbs and spices. These lists will help you adjust your diet accordingly and improve your digestive health.
Low FODMAP vegetables
Care should be taken when choosing the right vegetables for the low FODMAP diet, as not all varieties are suitable for people with sensitive digestive systems. Certain vegetables contain higher amounts of FODMAPs and can cause unpleasant symptoms such as bloating or abdominal pain. To help you minimize your digestive discomfort, we have compiled a list of vegetables that are considered safe to eat. These vegetables are not only tasty, but also nutrient-dense and a great addition to a healthy diet.
| Vegetable | Maximum Amount per Meal |
| Carrots | 1 whole |
| Cucumber | ½ cucumber |
| Bell pepper | 1 whole |
| Spinach | 1 cup |
| Tomatoes | 2 medium |
| Zucchini | 1 cup |
| Aubergine | 1 cup |
| Fennel (bulb only) | 1 cup |
| Potatoes | 1 medium |
| Pumpkin | 1 cup (diced) |
| Green beans | 1 cup |
| Leeks (green part only) | 1 cup |
| Rocket | 1 cup |
Low FODMAP fruits
Not all fruits are created equal when it comes to FODMAPs. Some fruits contain high amounts of FODMAPs and can cause digestive discomfort in sensitive individuals. Fortunately, there are also many fruits that are low in FODMAPs and can therefore be part of a symptom-free diet. Here is a selection of fruits you can enjoy without worrying about triggering symptoms, including recommended serving sizes.
| Fruit | Maximum amount per meal |
| Strawberries | 10 medium |
| Oranges | 1 medium |
| Grapes | 15 pieces |
| Kiwi | 2 small |
| Pineapple | 1 cup diced |
| Banana (unripe) | 1 small |
| Blueberry | 20 g |
| Honeydew melon | 1 cup diced |
| Papaya | 1 cup diced |
| Raspberries | 10 large |
| Tangerines | 1 medium-sized |
Low FODMAP cereals
While many common grains such as wheat or barley contain high amounts of FODMAPs and can thus trigger digestive discomfort, there are fortunately a number of grain alternatives that are suitable for a low FODMAP diet. These alternatives allow you to enjoy the benefits of grains without exacerbating the symptoms of a sensitive digestive system.
| Grains | Maximum amount per meal |
| Oats | ½ cup, dry |
| Quinoa | 1 cup, cooked |
| Rice | 1 cup, cooked |
| Buckwheat | ½ cup, cooked |
| Corn | 1 cup, cooked |
| Millet | 1 cup, cooked |
| Polenta (cornmeal) | 1 cup, cooked |
Low FODMAP nuts and seeds
Nuts and seeds are not only nutritious snacks, but also important components of a balanced diet. Although some nuts and seeds can be high in FODMAPs, there are many varieties that are low in FODMAPs and can be safely enjoyed in moderate amounts. These provide an excellent source of protein, fat, and other nutrients without causing digestive discomfort.
| Nuts and seeds | Maximum amount per meal |
| Almonds | 10 pieces |
| Peanuts | 30 pieces |
| Pumpkin seeds | 2 tablespoons |
| Walnuts | 10 halves |
| Macadamia nuts | 10 pieces |
| Pecans | 10 halves |
| Sunflower seeds | 2 tablespoons |
| Pine nuts | 1 tablespoon |
Low FODMAP dairy
Lactose is a component of many dairy products and a common source of FODMAPs, which can cause digestive discomfort. Fortunately, there are a variety of lactose-free alternatives that make it possible to continue enjoying dairy products without provoking symptoms.
| Dairy products | Maximum amount per meal |
| Lactose-free milk | 1 cup |
| Hard cheese | 1 slice |
| Lactose-free quark | ½ cup |
| Butter | 1 tablespoon |
Low FODMAP sugars and sweeteners
Introduction: Some sugars and sweeteners can be used in a low FODMAP diet without causing digestive discomfort. These sweeteners are a safe choice for people who need to maintain a low FODMAP intake.
| Sweeteners | Maximum amount per meal |
| Maple syrup | 1 tablespoon |
| Rice syrup | 1 tablespoon |
| Glucose syrup | 2 tablespoons |
| Stevia | as needed (moderate) |
Low FODMAP herbs and spices
Many herbs and spices do not contain FODMAPs and are excellent ingredients for adding flavor and aroma to food without causing digestive problems.
| Herbs/spices | Maximum amount per meal |
| Basil | as desired |
| Ginger | as desired |
| Oregano | as desired |
| Thyme | as desired |
| Parsley | as desired |
| Chives | as desired |
Conclusion on the low FODMAP diet
The low FODMAP diet is an effective solution for those suffering from irritable bowel syndrome or other gastrointestinal disorders such as bloating or chronic inflammation of the bowels. This diet minimizes the intake of difficult-to-digest carbohydrates to relieve digestive discomfort such as bloating and abdominal pain. With careful, gradual adjustment of the diet and support from professionals, symptoms can improve while maintaining a balanced diet.
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Frequently asked questions
Which foods are low FODMAP?
Low FODMAP foods are those that contain few fermentable carbohydrates and are therefore better tolerated. These include carrots, cucumbers, spinach, unripe bananas, strawberries, quinoa and lactose-free dairy products.
What should you not eat with FODMAP?
You should avoid foods with a high FODMAP content, such as onions, garlic, wheat products, apples, pears and legumes. These can cause digestive issues such as bloating, diarrhea and abdominal pain in sensitive individuals.
What does FODMAP mean in German?
FODMAP stands for fermentable oligo-, di-, monosaccharides and polyols, which describe a certain group of carbohydrates. These carbohydrates are often difficult to digest and can be fermented in the large intestine, which can lead to digestive problems.
