…..it’s become more popular than ever! Last month even the Wall Street Journal wrote an article about it. And of course my all-time favorite dietitian magazine, Today’s Dietitian, wrote an article about it several months ago.
And I recently found this study that was published in the Journal of Human Nutrition and Dietetics, which compared symptoms of those with IBS who followed a “Standard IBS diet” with those who followed a low FODMAPs diet. Here is the abstract;
Here are some important points about the low FODMAP diet from the article in Today’s Dietitian;
Why are these foods considered “trouble foods” for those with IBS?
What are some foods that contain FODMAPs?
If you peruse the internet you will find hundreds of different lists of foods that contain FODMAPs. The lists all seem to be different, and it can get very confusing. The article in Today’s Dietitian, as well as the booklet I will discuss below seem to be very consistent and accurate. I have stuck with these lists.
FODMAPs exist in some very commonly consumed foods, which is why many people with IBS have trouble figuring out the exact cause of their discomfort (I’ve heard this before, “everything I eat causes a problem!!”) . Here are some examples of problem foods (NOTE: This is not all-inclusive. Download the Monash University phone app for a more complete list, as well as appropriate serving sizes);
Dairy: Any dairy products with lactose are off limits, or should be limited (unless you aren’t lactose intolerant)
Dairy: Lactose-free dairy products like aged cheese, Lactaid products, and for some people yogurts are well-tolerated (because the bacteria breaks down the lactose, and uses it as food!), especially Greek yogurt (because it has been strained of excess liquid, and thus lactose).
Much of the research on FODMAPs started (and continues) at the Monash University in Australia. Visit this link to order the booklet and learn more about their app. This has been the most accurate information on the low FODMAPs diet I have found. The booklet and app also contain some great recipes and grocery lists.
After three years of being on this diet, I still struggle to stick to the plan 100%, but I feel better than ever and my quality of life has skyrocketed. Please feel free to ask me any questions about my journey adapting to the low FODMAPs approach to IBS management, or any other questions you might have! Also, read this latest post for more helpful resources.
QUESTION: Do you know someone who is following the low FODMAPs diet? Do you think you could benefit from it yourself? Have you ever had to drastically change your diet?If you’re wondering how my Celiac test went on Wednesday, it didn’t happen. As it turns out my visit on Wednesday was just a doctor visit to see which tests I needed. On the 16th I am getting my blood tests done, as well as an upper GI series. I have to fast all morning and afternoon and I am NOT looking forward to it! I’ll keep everyone updated.