So far, the low FODMAP diet is probably better known in medical fields, because according to numerous studies, the diet helps to alleviate irritable bowel symptoms and immensely increases the quality of life of those affected. If you have never heard of FODMAP, you are probably in the dark, because the name does not give you any clues about what the diet looks like. But don't worry, we'll tell you all the details!
What is the low FODMAP diet?
The Low FODMAP diet, often just FODMAP diet, is the most researched diet for the treatment of irritable bowel syndrome (IBS). According to the literature, this is a diet that is particularly effective for IBS symptoms. Up to 88% of those affected report an improvement through the low FODMAP diet. Although the dietary change cannot completely cure IBS, it can significantly improve the quality of life of patients.
Sounds promising – but what exactly is the FODMAP diet? The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
For most, this is just a string of foreign words, but in principle, these are short-chain carbohydrates that the small intestine can only absorb very poorly. Through fermentation processes in the intestines, they can cause bloating, diarrhea, 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-based products and are often part of ready meals. Foods that fall into these categories include various grains, dairy products, legumes, and specific fruits and vegetables.
The low FODMAP diet should only be used by people who are affected by IBS. In addition, a dietician should accompany the process. FODMAP is not suitable as a long-term diet, but more on that.
How does the FODMAP diet work?
The low FODMAP diet is divided into three phases:
Elimination phase
In the initial phase of the FODMAP diet, all foods that are considered to be FODMAP-rich are avoided for 6-8 weeks. The aim of this is to reduce the irritable bowel symptoms and give the bowel a chance to calm down. If symptoms do not improve during this period, affected patients should choose another form of therapy.
Reintroduction phase
After all FODMAP-rich foods have been banned from the diet, they are gradually reintegrated into the diet during this phase. In this way, patients should find out their individual tolerance threshold for different food groups. If symptoms occur again when a certain food is reintroduced, this should be avoided. In this phase, IBS sufferers develop their own personal meal plan. The list of compatible foods varies from person to person.
If symptoms occur with a food, it should first be avoided and can be tested again at a later date. Therefore, the period for the second phase of the FODMAP diet is variable.
FODMAP long-term nutrition
Based on the findings and experiences from the 2nd phase of the diet, an individual diet is created in the third and last phase, which should be adhered to by IBS sufferers in the long term. It may well be that the tolerability of individual foods changes over time, so those affected may try again after some time to include them in their diet.
By permanently adhering to FODMAP long-term nutrition, IBS patients are able to keep the symptoms at bay. However, it is important to emphasize that the FODMAP diet cannot cure the cause of irritable bowel syndrome.
Since a one-sided diet that excludes certain foods may carry the risk of nutrient deficiency, the FODMAP diet should only be followed under medical or dietary supervision.
You can eat these foods on the low FODMAP diet
The large food groups that should be avoided in the Low FODMAP diet include various grains, fruits, dairy products, nuts and seeds as well as various herbs. However, this does not mean that these food groups are prohibited per se – quite the contrary. In each category, there are also foods that have a low FODMAP content and can therefore be eaten without hesitation. These include:
- Cereals and starchy foods: oats, millet, amaranth, buckwheat, quinoa, rice, spelt, einkorn, potatoes, tofu/tempeh
- Vegetables: fennel, carrots, pumpkin, kohlrabi, melanzani, peppers, chard, radishes, lettuce, spinach, tomato, zucchini
- Fruit: pineapple, bananas, raspberries, strawberries, blueberries, lemons, limes, melons, oranges, tangerines, grapes
- Nuts and seeds: peanuts, hazelnuts, almonds, chia seeds, flax seeds
- Dairy 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 fiber, as this has a positive effect on intestinal health . Oatmeal, seeds and many vegetables, for example, are particularly high in fiber.
Avoid these foods on the low FODMAP diet
Foods that have a high FODMAP content and should therefore be avoided are:
- Cereals and starchy foods: barley, rye, wheat, and the flours obtained from these cereals, pea and lupin flour, green kernels, bulgur, couscous, soy, sweet potato
- Vegetables: cauliflower, peas, chickpeas, artichokes, leeks, lentils, mushrooms, olives, asparagus, beetroot, onion, pointed cabbage, radicchio. Brussels sprouts, red cabbage, white cabbage, savoy cabbage, sugar pods and in large quantities corn, broccoli, (stick) celery
- Fruit : apples, apricots, pears, blackberries, currants, cherries, mangoes, nectarines, peaches, plums, watermelons
- Nuts and seeds: cashews, pistachios, in large quantities also peanuts, hazelnuts, almonds, and walnuts, sunflower seeds, sesame seeds, pumpkin seeds
- Dairy and dairy products: all lactose-containing foods
- Sweeteners: agave syrup, honey, sugar substitutes such as maltitol, sorbitol, xylitol
- Herbs and spices: garlic, onion, shallots, horseradish, finished spices and spice mix
- Drinks: fruit juices, fennel tea, chamomile tea, black tea, beer, wine, sparkling wine, liqueurs
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 food and cook it yourself.
If you suffer from irritable bowel syndrome and choose the FODMAP diet to relieve symptoms, you should adhere as strictly as possible to the dietary rules in order to achieve an improvement. Therefore, when shopping, read the ingredient list of foods before they end up in your shopping cart. Sweeteners that contain a high proportion of FODMAP are often included. Pay particular attention to agave, fructose, fruit juice concentrate, honey, isomalt, lactose, corn syrup, mannitol, molasses, sorbitol, and xylitol.
Are oatmeal low FODMAP?
Breakfast fans will not want to do without oatmeal for their healthy breakfast . The question of whether oatmeal is low FODMAP is therefore quite legitimate.
Good news: Oatmeal is actually low FODMAP and quite suitable for people with intestinal problems.
Oatmeal contains a lot of fiber, which is good for digestion and protects the intestines. They are known to bind harmful substances and thereby maintain a healthy intestinal flora.
Our grandmothers already knew about the positive effect of oats because porridge or oatmeal has long been considered a proven home remedy for gastrointestinal complaints.
Low FODMAP breakfast recipes
Porridge is an absolute classic among breakfast recipes. The basic recipe for gluten-free oatmeal consists of only two ingredients: oatmeal and water or plant-based drink. By choosing low FODMAP toppings, the dietary rule of the diet can be easily adhered to.
Basic recipe gluten-free oatmeal
Ingredients
- 60 g gluten-free oatmeal or a gluten-free porridge mixture
- 250 ml water, milk, or gluten-free plant drink (e.g. rice drink)
- Toppings of your choice
Preparation
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Put the gluten-free oatmeal or porridge mixture in a pot and then add the liquid (water, milk, gluten-free plant drink).
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Then boil the oatmeal for 3 to 5 minutes.
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When the oatmeal starts to get creamy, remove it from the heat and let it steep for another minute.
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You can refine the gluten-free oatmeal with different toppings of your choice. Fruit, various seeds, and nuts are suitable for this.
Another low FODMAP recipe that is also a real vitamin bomb:
Low-calorie porridge with zucchini and oatmeal
Ingredients
- 40 g oatmeal
- 1/2-1 zucchini
- 30 g protein powder (optionally also with taste)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
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Grate the zucchini first. It's best to grate them right into the pot.
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Then add the oatmeal and the protein powder.
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Next, add the water to the pot and another teaspoon of coconut flour. The coconut flour ensures that the porridge is nice and creamy and binds well.
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Now put your porridge on the stove and cook it for about 7 minutes on medium heat. Stir well again and again.
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If your porridge is already creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge is ready without a lot of calories.
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Of course, you can now refine your porridge with toppings of your choice, such as fresh fruit, nuts, or seeds.
Nutritional values
That's why low FODMAP helps with irritable bowel
As mentioned briefly at the beginning, those foods that are removed from the diet during the low FODMAP diet have been shown to cause flatulence, diarrhea, 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 in the colon by intestinal bacteria. This can also lead to the typical irritable bowel symptoms.
By completely eliminating these foods from the diet in the first few weeks, their intestines have the opportunity to recover. A healthy and symptom-free intestine is the starting point for the reintroduction phase.
By gradually adding individual foods, sufferers quickly notice which FODMAPs trigger symptoms and should therefore be avoided. In this way, an individual diet is created that is tailored to the needs of the sick person.
Anyone who adheres to this diet and bans incompatible foods from the diet can at best live symptom-free. Nevertheless, the diet only treats the symptoms and not the cause of IBS.
Breakfast on low FODMAP diet
Are you looking for a suitable breakfast that is low FODMAP compliant? In our large breakfast assortment, you will find a variety of suitable breakfast products. From our porridge range, for example, our Sport Protein Porridge cocoa banana and raspberry cocoa as well as our Classic Porridge and Kids Porridge cocoa banana are suitable.
In addition, our oat crunchy and our corn waffles and rice waffles are also suitable for a low FODMAP breakfast. Simply browse through our range and find the right breakfast for your diet.
Source:
Heinrich, H. March 2021. Low FODMAP diet – solving all problems?. Swiss Gastroenterology Volume 2, 24–29 (2021). https://doi.org/10.1007/s43472-021-00035-1
