Inside: I suffered with abdominal pain and other symptoms for years. Reducing FODMAPs finally gave me some relief. Could it help you too?
For as long as I can remember, I’ve had a sensitive stomach.
As a kid, I complained about belly pain a lot. But when my mom took me to the pediatrician, he wasn’t sure how to explain it.
In my early 20s, stress around jobs and relationships made things worse. I was eventually diagnosed with Irritable Bowel Syndrome (IBS), a cluster of symptoms that includes abdominal pain, diarrhea, constipation, or alternating bouts of both. (Fun times, right?).
It’s not clear what causes IBS. Genetics are likely involved. Stress can aggravate it. So can certain foods.
But I couldn’t figure out which foods were upsetting my system: Was it gluten? Dairy? High-fat restaurant food?
Sometimes those foods seemed to bother me. Sometimes they didn’t. As a registered dietitian, I was frustrated because it felt like a total mystery–but I was determined to solve it.
Wheat (such as wheat flour) is in the same FODMAP category as onions and garlic. IBS, meet FODMAPs
When I became a registered dietitian, I learned about something called FODMAPs, categories of carbohydrate-containing foods first identified by researchers at Monash University in Australia.
FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. It’s a strange-sounding acronym, but it’s easier to think of them as groups of foods:
Fructans: Includes wheat, rye, onions, and garlic
Galactans: Includes beans and lentils
Lactose: Includes dairy foods like milk and cheese
Fructose: Includes honey, apples, watermelon, and high fructose corn syrup
Polyols: Includes sugar alcohols like sorbitol and mannitol and some fruits and vegetables like peaches and cauliflower
What’s vital to know: These are perfectly healthy, nourishing foods that a lot of people eat with no problem.
But for some people, one or more of these categories of foods aren’t digested and absorbed well in the small intestine. That pulls in extra water, which can cause bloating and diarrhea. Then in the large intestine, bacteria break them down and produce gas, which can trigger cramping and pain.
People with IBS may be sensitive to just one category or multiple categories. They may be able to tolerate a small portion of foods in a category or none at all.
Bottom line: It can be tricky to figure out what you’re sensitive to.
Putting the pieces together
Instead of one lightbulb moment, I had experiences over the years that helped me put the pieces together. For example:
When I started snacking on apples in the evening after dinner, I noticed I was going to bed bloated and uncomfortable.
I made a soup that was heavy in garlic, onions, and mushrooms and was doubled over with abdominal pain after eating a bowl of it.
I found that having pasta and bread in the same meal caused cramping.
Having big portions of some of my favorite summer fruits (like watermelon, peaches, and cherries) left me with stomach pains.
Snacking on pretzels caused me to bloat.
Inulin/chicory root in Fiber One bars and Kashi cereal made me bloated and gassy (read: Is Chicory Root Giving You Gas?).
I completely avoid bars, cereals, and other packaged foods with chicory root. Now what?
A low-FODMAP diet is a well-researched plan that’s been found to bring relief to as many as 70 percent of patients.
How it works: You eliminate all of the high-FODMAP foods for a few weeks, replacing them with lower-FODMAP foods. For example:
carrots instead of asparagus
gluten-free pasta instead of regular pasta
lactose-free milk instead of regular dairy milk
maple syrup instead of honey
Then you add one category back at a time, making note of changes to bowel habits and symptoms like gas, bloating, and pain as you figure out what your system can and can’t handle well.
This can be a long and involved process, and you need to be sure you’re getting enough food and nutrients. It’s best to work with a registered dietitian to be sure you’re doing things right. (If you have a history of eating disorders, an elimination diet like this is not right for you–talk to your health care providers for guidance.)
Hooray! My favorite fruit is low FODMAP. Here’s what I did
Thankfully my symptoms have been milder lately, so I didn’t embark on the total elimination diet. Instead, I used the clues I had to experiment with foods I thought caused me the most problems. So:
I reduced my portions of fruits like cantaloupe, peaches, and watermelon and found I could tolerate them much better (ex: half a peach was great, a whole one gave me pain).
I did the the same with regular pasta, and found that a smaller portion was okay.
If I knew I was having pizza for dinner, I avoided wheat-based foods the rest of the day.
I tried gluten-free pretzels and used gluten-free flour in some recipes.
I started cooking with onions OR garlic but not both.
I swapped honey for maple syrup in my recipes.
I kept dairy like milk and cheese in my diet because it didn’t seem to negatively affect me.
How eating low-FODMAP helped me
Within a week or two of making changes, I noticed a difference. I was less bloated. Even better, I was experiencing fewer abdominal pains, and my digestive system became more regular.
Overall I’m feeling a lot better. So I’m motivated to make these changes permanent. And I don’t feel deprived because I’m able to eat what I want if I adjust the portion sizes and am strategic with my meals and snacks (this is not the case for everyone–some people may do better avoiding certain foods altogether).
Do I still get random abdominal pain and bloating? Yep. Do I think I have this FODMAPs thing totally figured out? Not yet. But I feel a lot less clueless–and a lot less helpless in the face of my symptoms–than I did before.
Raspberries are a low FODMAP fruit.
Want to try low FODMAP?
If you’re experiencing unexplained abdominal pain and bouts of constipation and diarrhea, talk to your doctor, who may refer you to a GI specialist.
If you already have an IBS diagnosis and want to try a low-FODMAP diet, I suggest consulting an expert to guide you through the elimination diet. Here are some dietitians who specialize in FODMAPs and IBS that I recommend:
Keeping a journal of your meals and snacks, as well as your symptoms, can also help you (and a health care provider) figure out what foods might be triggering.
If the elimination diet sounds overwhelming or confusing to you, Monash University provides a simpler “Gentle FODMAP Diet” approach.
Peanuts and peanut butter are both low FODMAP.
Questions about FODMAPs
Is a low-FODMAP diet a weight loss diet?
No. The term “diet” in “low-FODMAP diet” simply means “way of eating”. This plan is NOT designed for weight loss.
Can kids do a low-FODMAP diet?
Yes, but there are cautions. The elimination diet can feel restrictive. And it can take work to make sure growing kids are getting enough food and nutrients. If your child or teen has IBS and you want to explore a low-FODMAP diet, find a dietitian who specializes in this area to guide you. (See: Kids Can Have IBS Too. Here’s How To Help .)
Is a low-FODMAP diet helpful for other digestive issues?
Yes. According to the American College of Gastroenterology, the low FODMAP diet may be helpful in the treatment of inflammatory bowel disease, celiac disease, and small intestinal bacterial overgrowth.
What are examples of high- and low-FODMAP foods?
Below is a sampling of lists from Monash University’s Low FODMAP Diet.
Low FODMAP Fruits
Blueberries
Cantaloupe and honeydew (limit to 1/2 cup)
Grapes (limit to 6)
Kiwi fruit (limit to 2)
Lemons, limes, oranges, mandarins
Pineapple (limit to 1 cup)
Raspberries
Strawberries (limit to 5 medium)
High FODMAP Fruits
Apples
Apricots
Blackberries
Cherries
Grapefruit
Mango
Nectarines, Peaches, and Plums
Pears
Raisins
Watermelon
One serving of broccoli florets is considered low FODMAP (but not the stalks–they are high!)
Low FODMAP Vegetables
Broccoli (limit to 3/4 cup)
Cabbage (limit to 3/4 cup)
Carrots
Corn
Cucumbers
Edamame
Kale
Lettuces and spinach
Potatoes
Spaghetti squash
Tomato (1/2)
High FODMAP Vegetables
Artichoke
Garlic
Onions
Mushrooms (except canned and Oyster)
Snow peas
Cauliflower
Low FODMAP Snacks
Nuts: Pecans, walnuts, peanuts, macadamia, almonds (limit 10 almonds)
Hard-boiled eggs
Corn tortilla chips
Popcorn
Peanut butter and gluten-free crackers
Mozzarella cheese sticks
Seeds: Sunflower or pumpkin
Gluten-free pretzels and other snacks
Low-FODMAP recipes
Here are some recipes from my site that are low FODMAP:
No-Flour 4-Ingredient Peanut Butter Cookies
No-Fail Stovetop Popcorn
Stovetop Popcorn Easy Granola
Start with one serving.
Roasted Carrots With Thyme
The Crispiest Tofu
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