“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso.
The low-FODMAP diet is not intended for individuals without IBS, nor is it appropriate for everyone with the condition. It should be avoided by anyone with an eating disorder, as it may worsen food fears and diet restrictions.
(The full acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.) The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest.
The good news is that FODMAP intolerances change over time. Our bodies are complex and many of our bodies' reactions still remain a mystery. We don't know the exact cause of Irritable Bowel Syndrome, but we do know that multiple factors can influence our ability to tolerate FODMAPs: Type and diversity of gut flora (1)
Some people might find relief in a few days; others can take a couple of weeks. So, if your symptoms persist, it's time to start troubleshooting so you can decide if you want to continue with the FODMAP diet or move on to a different strategy.
The short answer is no. In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term.
Since people with diarrhea have a quick digestive system (much to their chagrin), high FODMAP foods eaten before starting the low FODMAP diet can exit their system very quickly. This means their gut may begin to rest and reset before someone with mixed symptoms (IBS-M) or someone who suffers from constipation (IBS-C).
Unlike the dietary changes that celiac, gluten-intolerant, or allergic people are suggested to follow, the elimination stage of the FODMAP diet is not intended to be a long-term, forever thing. While it's an essential part of the process, the elimination phase should only last for four to eight weeks.
Low-FODMAP diets have some drawbacks, such as being unable to eat readymade or processed foods which do not list the ingredients in detail, or may contain FODMAPs but in too low quantities to be of clinical significance.
It is important to keep in mind that a low FODMAP diet is not a quick fix. It can take time for the body to adjust and for symptoms to improve. Some people may see results within 2-3 weeks, while others may need to stick with it for several months before feeling better.
Following a low fodmap and other restrictive diets can increase the anxiety and stress you feel around meal times in general, and when it comes to eating certain foods. Unfortunately, you start becoming afraid of food and fearful of reintroducing them back in, due to what may happen with your symptoms.
You can assess your symptom response to a low FODMAP diet using the food and symptom diary in the Monash University low FODMAP App™. This diary allows you to track changes in your IBS symptoms as you follow the diet. Alternatively, you can rate the improvement in your IBS symptoms on a simple, 0 to 100 scale.
Can I have a cheat day while on the low FODMAP diet? The good news is that cheating with high FODMAP foods will not damage your body but they might make you feel rotten.
Portion sizes are crucial on a low-FODMAP diet. Just because a food is classed as low FODMAP doesn't mean you can eat it in unlimited quantities, and some high-FODMAP foods are safe to eat in small portions. The goal of a low-FODMAP diet is to reduce the overall level of FODMAPs – it's not a FODMAP-free diet.
The low FODMAP diet is very restrictive and often removes many well-loved foods. It can impact on qualify of life and social eating, which can be psychologically and emotionally damaging. In addition, the risk of nutrient deficiencies can increase following unnecessary long-term food restriction.
The low FODMAP diet can compromise your fibre intake as lots of high FODMAP foods are also high in fibre. So, this reduction in fibre intake can make constipation worse, and you might actually feel worse on this diet.
The three phases of the low FODMAP diet are elimination, reintroduction, and integration.
It is well known that individuals following a low FODMAP diet may have reduced numbers of Bifidobacteria due to decreased intake of prebiotic fiber, so a probiotic supplement containing this species can help maintain levels in the gut[2].
It is well known that dietary FODMAPs can trigger gut symptoms in people with IBS. However, as FODMAPs have their effects mostly in the small and large intestine, it usually takes at least 4 hours after eating a high FODMAP meal for FODMAP-related symptoms to occur (see blog on timing of symptoms here).
Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.
Coffee is low FODMAP, but caffeine can be an irritant for many people, those with IBS and even those without, hence the confusion. Coffee contains caffeine, which is a gut irritant,so although it may be low FODMAP, there are still other issues to address.
Rice is a great staple food on the low FODMAP diet. To date, Monash University has tested white, brown, basmati, and red rice and each is low FODMAP in 1 cup or 190-gram servings of cooked rice.
What to eat during an IBS attack – Example low FODMAP foods you CAN eat includes chicken, tofu, oats, eggs, kiwi, melon, potato, rice, blueberries, broccoli and many more. I find some of my clients struggle to put a selection of low FODMAP foods into a normal meal, so I created the 7 day low FODMAP Meal plan.