WHAT IS FODMAP? 

Firstly, FODMAP stands for: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols - basically some short chain carbs that exist in a HUGE variety of foods. 

FODMAPs are part of the carbohydrate food group. They’re the favourite food for bacteria that live naturally in the digestive system. Foods high in FODMAP carbohydrates can cause the bowel to swell by drawing in more fluid and producing excess gas when they are fermented by the bacteria found in the digestive system. In those susceptible individuals, this may cause the symptoms of bloating, abdominal pain, and change in bowel habits.  

WHO DOES A LOW FODMAP DIET WORK FOR? 

A low FODMAP eating plan is effective for around 3 out of 4 irritable bowel syndrome (IBS) sufferers with symptoms including bloating, cramping and abdominal pain. The low FODMAP diet can also be used as an effective nutrition strategy to help other disorders of the gut-brain interaction (DGBI).

HOW DOES A LOW FODMAP DIET WORK? 

Avoiding all fodmaps long-term can compromise your nutrition and have adverse effects on your gut microbiome, so you only need to moderate the foods that are triggers for you. This is NOT a diet where you eliminate all potential problem foods for IBS and stay on it… it is about finding out WHICH of the foods are your triggers and then finding your level of tolerance to them. For example, it may be that milk is an issue for you but that doesn’t necessarily mean you can never have milk again, it might just mean milk will be ok in tea, or a splash here and there, but if you have 2 lattes a day, you might have problems. You NEED some of these carbs/fibres to feed the bacteria in your gut so cutting them all out is NOT good news. 

There is a 3-stage process to figure out what your problem foods are:  

1) Elimination 2) Challenges 3) Reintroduction 

WHERE CAN I GET HELP? 

A successful low FODMAP diet requires careful management with the right help.  

At Mission Nutrition, several of our team can support with navigating a low FODMAP eating plan - see our Team page and get to know Melissa Greacen, Ellie Connor, Amy Judd and Pip Meads who are all happy to help you with personalised advice in this area. You can also book online here. 

If you have health insurance, check your policy as you might be able to claim back some of your costs.     

LOW FODMAP RECIPES 

Peanut and oat snack balls - a great bite-sized, healthy snack between meals 

Vegetable deluxe soup with nut butter – a delicious nutritious soup, gentle on your tummy  

MORE INFO 

Check out Claire Turnbull's Breakfast interview about IBS here, and Claire’s advice on tummy troubles and digestive issues here! 

Note: always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition.