You may be reading this as a seasoned GI pro or you may be a complete FODMAP newbie. Either way, welcome to my website! This website was designed to provide a resource for those who follow a low FODMAP diet to control their IBS symptoms.
Monash University in Australia developed the Low FODMAP diet years ago and it has given so many people much needed relief from their gastrointestinal (GI) symptoms. Dr. Peter Gibson coined the term 'Low FODMAP' and ever since then it has been seen all over the internet, in research, in books, and in magazines. I personally study this diet and work with people on this diet almost daily; I have seen firsthand the benefit it can bring.
FODMAPs are a collection of short chain carbohydrates and sugar alcohols that are found in foods; sometimes they are naturally occurring, sometimes they are added. FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. FODMAPs and fermentable carbohydrates in general are fast food for our gut bacteria. Essentially, these carbohydrates may be only partially digested in our digestive tract. If the carbohydrates are only partially digested, they travel to the colon where billions of bacteria feast on them. As these bacteria feast they produce gas as a byproduct. Moreover, FODMAPs can pull water into the GI tract causes bloating and diarrhea. These fermentable carbohydrates are an even bigger problem with those with Small Intestinal Bacteria Overgrowth (SIBO) because their bacteria is in both the small intestine AND colon.
For a great deal of people, no symptoms are ever produced by FODMAPs; but, for those with IBS or SIBO these carbohydrates can cause gas, bloating, cramping, diarrhea, and/or constipation. The low FODMAP diet has been scientifically shown to reduce symptoms in the IBS sufferer! In fact, the low FODMAP diet was just recently compared to the Specific Carbohyrdate Diet (SCD); and research indicated that the low FODMAP diet was more beneficial ito IBS sufferers than the SCD diet. 2016 research data also indicates that a low FODMAP diet may decrease histamine levels, restore gut integrity, and correct dysbiosis.
A low FODMAP diet is just that--a diet low in FODMAPs. But, please remember that a low FODMAP diet is not intended to be a life long diet, so seek advice from a FODMAP knowledgable dietitian.
You’ll hear me mention the low FODMAP diet throughout my recipes because I aim to make the majority of my recipes fit this diet. If one of my recipes is not low FODMAP, I will be sure to call it out. The low FODMAP diet has so many variations all over the internet, so my goal here is to give you some tried & true recipes you can lean on. I also intend to simplify the diet so that it can be modified to fit your needs for the long term.
If you are still confused about what FODMAPs are, check out my favorite low FODMAP video. This video quickly explains what FODMAPs do and why you may need to avoid them if you have IBS.