The low FODMAP diet is designed for IBS. Dieters will go through three phases: Elimination, Reintroduction, and Integration to determine which foods trigger IBS symptoms and which are safe to eat.
FODMAPs are short-chain sugars that can trigger IBS symptoms when eaten.
Dr. Bridgette Wilson, a Doctify-reviewed gut specialist and clinical and research dietitian, explains that FODMAPs are short chains of sugars found in grains, fruit, vegetables, and some processed foods. Humans may not be able to digest the linked sugars.
What are FODMAPS?
FODMAPs exist in a wide range of foods, according to a Nutrients journal study, and people may struggle to avoid them or meet their nutritional needs while following a low FODMAP diet, so dietician support is crucial.
You can eat food from all food groups on a low FODMAP diet, but it's important to get specialist advice to follow the diet accurately and maintain a good nutrient balance during the restricted phase.
Low FODMAP diet foods
Carrots, chives, cucumbers, eggplant, bamboo shoots, spinach, spring onion, ginger, lettuce, parsnips, potatoes, turnips.
Lemons, limes, oranges, grapefruit, bananas, strawberries, blueberries, cantaloupe, honeydew, and kiwi. Some of these foods become high FODMAP when under or overripe, so check which stages you can eat.
Most unprocessed meat is fine, but beware of processed meats like salami which sometimes contain garlic.
Meat and fish: