A low FODMAP diet, in other words, is known as a specific set of carbohydrates that come under the class of fermentable short-chain carbohydrates. These can sometimes be difficult to digest. To maintain a healthy lifestyle, you must eat a balanced diet. However, the advancement of human civilization has led to the discovery of several food charts.

If we break FODMAP, we will understand that each letter has an added meaning.

F- Fermentable

O- Oligosaccharides

D- Disaccharides

M – Monosaccharides

P- Polyols

Now the Low FODMAP diet is usually practiced to give your digestive system a rest and relieve you of uncomfortable symptoms that typically cause uneasiness within your body.

When you give your gut a rest, the gut lining gets a chance to repair itself on its own. After a particular time, you will understand if it’s beneficial for you, and thus you can continue with the diet accordingly.

The symptoms that can help you understand why you need to shift your diet plans are:

• Cramp
• Constipation
• Diarrhea
• Gas
• Bloating of stomach

So, without further ado, let us dig deep and understand the various aspects of a low-FODMAP Diet.

Common Low FODMAP diet includes

1. Fructose: Fructose is found in some fruits and vegetables that help to maintain the sugar level
2. Fructans: Fructans can be found in wheat, spelled barley, and rye
3. Lactose: Lactose are found in milk and other dairy products
4. Polyols: Polylos are used as sweeteners and can be found in sugar alcohols like maltitol, mannitol, and xylitol

A low FODMAP diet is usually continued for a short period, and some experts say it is best to continue it for 6 weeks. Otherwise, the risk of nutrient deficiency may arise.

What is a Low FODMAP Diet Plan?

The low FODMAP diet can be further divided into the following stages:

1. Elimination: This process includes the elimination of high FODMAPS from your diet that helps to maintain a healthy gut to establish a baseline
2. Reintroduction: When you can separate the low FoODMAPS from the high FODMaps, your body can determine the unpleasant foods and the beneficial ones
3. Customization: Once you get the hang of the low and high FODMAP, you can incorporate the tolerable ones for your body by keeping the portions precise.

A properly formed low FODMAP diet can come with many restrictions. However, these are temporary and can be introduced again once your body becomes stable and free of irritation.

Low FODMAP Diet For IBS

A fellow researcher at Monash University Melbourne found that following a low FODMAP diet may improve IBS symptoms.

It is suggested that people suffering from high IBS should avoid high FODMAP  and shift to low FODMAP as their daily diet plan.

The diet plan depends on several factors; for example, serving a significant portion may also affect your diet plan. As food intake depends on person to person, a low FODMAP may turn into a high FODMAP depending on various lifestyle factors.

When food is broken down, most digestion occurs in the intestine, then absorbed into the bloodstream, and the waste products get pushed into the large intestine.

The complications arise when the digestion procedure starts. The small intestine sometimes faces several difficulties in absorbing the nutrients from FODMAP. Our body cannot produce the enzymes to break down these food particles. It depends entirely on the number of microorganisms that reside within the large intestine.

As the food slowly moves towards the large intestine to initiate the excretion process, the body might face specific difficulties and produce excessive amounts of gas, making it difficult to break down the FODMAP. This can lead to some complications associated with IBS.

Low FODMAP Food Meal

 The low FODMAP food chart comprises the following foods and vegetables:

• Avocado
• Almond milk
• Bell pepper
• Brown rice
• Eggplants
• Kale
• Oats
• Peanuts
• Quinoa
• Strawberry
• Tofu
• Tomato
• Walnuts

 Maltodextrin FODMAP

 The concept of Maltodextrin can be a bit controversial when associated with FODMAPs. Many people consider this a part of the low FODMAP, designed entirely on the manufacturing process. Therefore, it is always suggested to try in small amounts first and then plan your diet for a more extended period.

 Some studies showcase Maltodextrin as harmful for people suffering from IBS. Maltodextrin can damage the intestine and increase the irritability of the gut. On the other hand, it may sometimes raise the survival rate of salmonella bacteria by causing gastroenteritis and several other inflammatory issues.

 Low FODMAP Diet For Beginners

If you are looking for healthy ways to lead your life, here are some tips to consider:

• Firstly, you need to cut down on the high FODMAP foods and figure out the important ones
• Incorporate the foods that improve the gut lining and finally help to improve your overall health
• For beginners, you can always figure out your own FODMAP diet; however, seeking an expert’s help can do wonders for your body.

Now if you are a vegan and want to try out the low FODMAP vegan diet, it can initially be challenging. But all it takes is a little planning. The first 2-8 weeks might be difficult, but once you get past that stage, you open the doors to many new food options.

 The Bottom Line…

The idea of shifting to a healthy diet can also be enticing and challenging. No matter how beneficial a low FODMAP diet be, there are moments when complications may arise. Low fodmap diet side effects can persist when you fail the central idea to stick to the FODMAP diet.

Therefore, it is always suggested that you consult with your doctor before trying it out.