Learning About a Low FODMAP Diet
We were on our Hawaiian honeymoon, savoring a sunset meal, when I reached for the last onion ring in the basket. It was not until I had completely polished it off that I remembered onions are a major FODMAP—a big no-no if following a low FODMAP diet—a protocol I started two weeks prior.
The low FODMAP diet began as a last-ditch effort (after countless other elimination diets) to manage the gastrointestinal discomfort that I experience virtually every time I eat. Having experienced this misery since birth (my parents still recount my screaming and crying after each meal as a baby), I eventually developed an eating disorder in college. I didn’t want to suffer so acutely every time I ate, and therefore, avoided food in an unhealthy and unsustainable way. 🙁
Over the years, I saw many specialists, and not once did they suggest the issue could be food related. I was consistently encouraged to try various pharmaceuticals in an attempt to alleviate symptoms, but doctors never attempted to uncover the root cause. As a young adult, I took matters into my own hands, and tried different elimination diets (dairy-free, gluten-free, and sugar-free), to resolve my irritable bowel syndrome (IBS) symptoms. Eventually, I came across the low FODMAP diet, which proved life-changing and the only thing that has seemed to work.
Fast forward a decade from my honeymoon, and I’m a savvy FODMAPer with a much happier gut! I have learned how to navigate all aspects of my food-filled life and fuel myself in a healthy manner without the foods that make me miserable.
Soooo... what does FODMAP mean?
FODMAP is an acronym that stands for:
Fermentable
Oligosaccharides (fructans and galacto-oligosaccharides-GOS)
Disaccharides (lactose, milk sugar)
Monosaccharides (excess fructose)
And
Polyols (sugar alcohols such as mannitol and sorbitol)
Developed by researchers at Monash University in Australia, the low FODMAP diet is effectively a three-step system to help manage symptoms for medically diagnosed IBS:
Stop eating high FODMAP foods
Slowly reintroduce them, one by one, to see which may be troublesome for your body (see below for my pro tips!)
Enjoy foods that don’t trigger symptoms and avoid or limit those that do
When I was first exploring the diet, I sought the expertise of a dietitian certified in low FODMAP to help me along the way. I found this to be immensely helpful because the low FODMAP diet can be very restrictive while you figure out your trigger foods and tolerable quantities. FODMAP triggers are different for everybody, so unfortunately, there is no one-size-fits-all solution. In my experience, guidance from a professional helped me figure out my unique FODMAP limitations and head in the right direction in the healthiest way possible.
As you progress through each step, you’ll learn your trigger foods and how much of each your body can tolerate. The full elimination phase (step 1) is not intended to be life-long—it’s too restrictive. So, steps 2 and 3 are about testing within FODMAPs to identify your personal thresholds, therefore expanding food options in a you-friendly way!
Low FODMAP Tips and Tricks
If you’re just starting your FODMAP journey, I found this low FODMAP diet app to be a great resource for easily checking the FODMAP status of individual food items and manufactured products. If you’re in need of recipe inspo, some of my favorite resources are Fun Without FODMAPs, A Little Bit Yummy, Lauren Renlund, Kate Scarlata, and Calm Belly Kitchen.
More and more brands are becoming FODMAP certified and making their way onto the shelves of local grocers (not just online specialty food stores).
One of the biggest bummers for a lot of FODMAPers is the limitation on oh-so-delicious onion and garlic (remember my onion ring debacle from before?? 😩). Thankfully, I’ve found creative ways to still get that flavor punch in my diet. Green onions (just the green part!) are low FODMAP, and Colavita Roasted Garlic Extra Virgin Olive Oil is Monash-certified low FODMAP! This is a staple in my pantry.
If you suffer from IBS and haven’t yet tried a low FODMAP diet, it’s a flavor worth exploring. The knowledge I’ve gained along the way has helped to greatly improve my quality of life and bring back control over how I feel. Cheers to your journey!
Kate Martin is a FODMAPer, food allergy mama, freelance mobile marketer, avid reader, and has a comical obsession with spreadsheets. She lives in the Midwest with her family.