The low FODMAP diet is probably better known in medical circles so far, because according to numerous studies, the diet helps to alleviate irritable bowel symptoms and greatly improves the quality of life of sufferers. If you have never heard of FODMAP, you may be a little in the dark now, because the name alone gives no indication of what the diet is like. But don't worry, we'll tell you all the details!
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What is the low FODMAP diet?
The low FODMAP diet, often just the FODMAP diet, is the best-researched diet for the treatment of irritable bowel syndrome (IBS). According to the literature, it is a diet that is particularly effective for IBS symptoms. Up to 88% of those affected report an improvement with the low FODMAP diet. Although the dietary change cannot completely cure IBS, it can significantly improve the quality of life of patients.
It sounds promising – but what exactly is the FODMAP diet? The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
For most people, this is just a string of foreign words, but in principle, it refers to short-chain carbohydrates that the small intestine has difficulty absorbing. Through fermentation processes in the intestine, they can cause bloating, diarrhoea and abdominal pain. Some of them are indigestible because the corresponding enzyme is missing.
The majority of carbohydrates that are fermented during the digestive process are so-called fructans. They are mainly found in plant products and are often an ingredient in ready meals. Foods that fall into these categories include various types of grain, dairy products, legumes, and specific fruits and vegetables.
The low FODMAP diet should only be used by people who suffer from IBS. In addition, a dietician should supervise the process. FODMAP is not suitable as a long-term diet, but more on that in a moment.
How does FODMAP work?
The low FODMAP diet is divided into three phases:
Elimination phase
In the introductory phase of the FODMAP diet, all foods considered to be high in FODMAPs are avoided for 6-8 weeks. The aim of this is to reduce the irritable bowel symptoms and give the intestines a chance to settle down. If the symptoms do not improve during this period, the affected patients should choose a different form of therapy.
Phase of reintroduction
After all foods rich in FODMAP have been banned from the diet, they are reintroduced step by step during this phase. This helps patients to find out their individual tolerance level for different food groups. If symptoms recur when reintroducing a particular food, it should be avoided. During this phase, people with IBS develop their own personal eating plan. The list of tolerated foods varies from person to person.
If symptoms occur when eating a particular food, it should be avoided for the time being and can be tested again at a later point. Therefore, the time frame for the second phase of the FODMAP diet is variable.
Long-term FODMAP diet
Based on the findings and experiences from the second phase of the diet, the third and final phase involves developing an individualised diet that people with IBS should follow in the long term. It may well be that the tolerance of individual foods changes over time, so after some time has passed, sufferers can try to reintroduce them into their diet.
By adhering to the FODMAP long-term diet permanently, IBS patients can generally keep their symptoms quite well under control. However, it is important to emphasise that the FODMAP diet cannot cure the cause of irritable bowel syndrome.
Since an unbalanced diet that excludes certain foods can increase the risk of nutrient deficiency, a FODMAP diet should only be followed under the supervision of a doctor or dietician.
These foods are allowed on a low FODMAP diet
The major food groups that should be avoided in the low FODMAP diet include various types of grain, fruit, dairy products, nuts and seeds, and various herbs. However, this does not mean that these food groups are banned per se – quite the opposite. In each category, there are also foods that are low in FODMAPs and can therefore be eaten without concern. These include:
- Cereals and starchy foods: oats, millet, amaranth, buckwheat, quinoa, rice, spelt, einkorn wheat, potatoes, tofu/tempeh
- Vegetables: fennel, carrots, pumpkin, kohlrabi, aubergine, peppers, chard, radishes, lettuce, spinach, tomatoes, courgettes
- Fruit: pineapple, bananas, raspberries, strawberries, blueberries, lemons, limes, melons, oranges, tangerines, grapes
- Nuts and seeds: peanuts, hazelnuts, almonds, chia seeds, flaxseeds
- Milk and dairy products: plant-based milk alternatives or lactose-free dairy products
- sweeteners: maple syrup, rice syrup
- herbs and spices: all green herbs, ginger, vinegar, chives
- drinks: herbal tea, mineral water, green tea, white tea, a maximum of three cups of coffee per day
In general, your low FODMAP diet should be high in fibre, as this has a positive effect on bowel health. Foods that are particularly high in fibre include oats, seeds and many vegetables.
These foods should be avoided in a low FODMAP diet
Foods that are high in FODMAPs and should therefore be avoided at all costs include:
- Cereals and starchy foods: barley, rye, wheat and the flours made from these cereals, pea and lupin flour, green spelt, bulgur wheat, couscous, soya, sweet potato.
- Vegetables: cauliflower, peas, chickpeas, artichokes, leeks, lentils, mushrooms, olives, asparagus, beetroot, onions, pointed cabbage, radicchio, Brussels sprouts, red cabbage, white cabbage, savoy cabbage, sugar snap peas, as well as large quantities of corn, broccoli and celery
- Fruit: apples, apricots, pears, blackberries, currants, cherries, mangoes, nectarines, peaches, plums, watermelons
- Nuts and seeds: cashews, pistachios, large quantities of peanuts, hazelnuts, almonds and walnuts, sunflower seeds, sesame seeds, pumpkin seeds
- milk and dairy products: all lactose-containing foods
- sweeteners: agave syrup, honey, sugar substitutes such as maltitol, sorbitol, xylitol
- herbs and spices: garlic, onion, shallot, horseradish, ready-made spices and spice mixtures
- beverages: fruit juices, fennel tea, chamomile tea, black tea, beer, wine, sparkling wine, liqueurs
Foods such as cauliflower, apples or even fruit juices are not allowed on a low FODMAP diet.
In addition, ready meals and ready-made sauces and dips have a high FODMAP content. Processed fish and meat products should also be avoided. So if you are on a low FODMAP diet, it is best to buy unprocessed foods and cook them yourself.
Those who suffer from irritable bowel syndrome and choose the FODMAP diet to alleviate their symptoms should follow the dietary rules as strictly as possible in order to achieve an improvement. When shopping, read the list of ingredients on food labels before you put them in your shopping cart. These often contain sweeteners that are high in FODMAPs. Pay particular attention to agave, fructose, fruit juice concentrate, honey, isomalt, lactose, corn syrup, mannitol, molasses, sorbitol and xylitol.
Are oats low FODMAP?
Breakfast fans don't want to do without oats in their healthy breakfast. The question of whether oats are low FODMAP is therefore quite justified.
The good news is that oats are low in FODMAPs and are suitable for people with intestinal complaints.
Oats contain a lot of fibre, which is good for digestion and protects the intestines. They are known to bind harmful substances and thus maintain a healthy intestinal flora.
Our grandmothers already knew about the positive effects of oats, because oat porridge has long been considered a proven home remedy for gastrointestinal complaints.
Oats are low in FODMAPs and are allowed on the strict diet.
Low FODMAP breakfast recipes
Porridge is an absolute classic among breakfast recipes. The basic recipe for gluten-free porridge consists of just two ingredients: oats and water or a plant-based milk alternative. By choosing low FODMAP toppings, it is easy to follow the dietary rules of the diet.
Another low FODMAP recipe that is also a real vitamin bomb:
That's why low FODMAP helps with irritable bowel syndrome
As briefly mentioned at the beginning, the foods that are removed from the menu in the low FODMAP diet have been shown to cause bloating, diarrhoea and abdominal pain during the digestive process.
More specifically, they increase the water content of the small intestine, which can lead to the symptoms mentioned. In addition, FODMAPs are fermented by intestinal bacteria in the large intestine. This can also lead to the typical irritable bowel symptoms.
By eliminating these foods from their diet completely for the first few weeks, sufferers can give their gut the chance to recover. A healthy and symptom-free gut is the starting point for the reintroduction phase.
By gradually adding individual foods, sufferers can quickly identify which FODMAPs trigger symptoms and should therefore be avoided. In this way, an individualised diet is created that is tailored to the needs of the person with the condition.
Those who stick to this diet and ban incompatible foods from their diet can, in the best case, live symptom-free. Nevertheless, the diet only treats the symptoms and not the cause of IBS.
Breakfast with a low FODMAP diet
Are you looking for a suitable breakfast that is low in FODMAPs? In our large breakfast range, you will find a variety of suitable breakfast products. For example, our Sport Protein Porridge with cocoa-banana and raspberry-cocoa, as well as our Classic Porridge and Kids Porridge with cocoa-banana, are suitable from our porridge range.
Our Oat Crunchy, Corn Cakes and Rice Cakes are also suitable for a low FODMAP breakfast. Simply browse through our range and find the right breakfast for your diet.
Discover low FODMAP breakfasts based on oats!
Source:
Heinrich, H. March, 2021. Low-FODMAP diet – solution to all problems? Swiss Gastroenterology Volume 2, 24–29 (2021). https://doi.org/10.1007/s43472-021-00035-1
