Avoiding so-called FODMAPs can help against abdominal pain, flatulence and diarrhea. But what are these fodmaps anyway? And how does a (low) fodmap diet work?

First of all, the question of whether it means “Fodmaps” or “Foodmaps”: Fodmaps have nothing to do with the word “food” – FODMAP actually comes from English and is an abbreviation for fermentable oligo-, di- and monosaccharides and (English: and) polyols. But what is that exactly?

FODMAPs are fermentable polysaccharides

FODMAPs are dietary components that occur naturally in food or are added through food production. Today, the term stands for fermentable multiple sugars, double sugars (such as lactose), simple sugars (such as fructose) and sugar alcohols (sweeteners).

Fermentable means that the sugars can be fermented by intestinal bacteria: This can lead to bloating and flatulence. Important: Fodmaps are neither toxic nor dangerous, but they can be involved in digestive problems such as irritable bowel syndrome.

What do fodmaps do?

They have three things in common:

The absorption of the fodmaps in the small intestine is difficult or even impossible. Possible reasons for this are:
The molecules are too big and cannot fit through the intestinal wall.
The transport systems of the intestinal wall are not sufficient. This is the case, for example, with fructose.
The necessary digestive enzymes are not available – or not in sufficient quantities.
Fodmaps bind water: As a result, a lot of liquid collects in the intestine and the stool becomes softer or diarrhea occurs.
When Fodmaps enter the colon, they are fermented by the colon bacteria. Because they are short-chain, this process does not take much time and gas and flatulence develop after a short time.
These three characteristics mean that Fodmaps can cause some people to experience the symptoms of irritable bowel syndrome: abdominal pain, bloating or diarrhea. Anyone suffering from irritable bowel syndrome suffers chronically from these symptoms.

Low Fodmap Diet: How It Works

The (low) fodmap diet is a concept for the treatment of irritable bowel syndrome originally developed by Australian scientists, which you can read about here. Avoiding these substances improves the symptoms of irritable bowel syndrome.

In this diet, mainly foods that contain little of it are eaten. Fodmaps-rich foods, on the other hand, are avoided. One study showed that the diet significantly improved bloating, flatulence, stool consistency and abdominal pain in those affected by irritable bowel syndrome who took part in the study.

In the first phase of the (low) Fodmap diet, Fodmap-rich foods are completely avoided for six to eight weeks. If it becomes apparent during this time that the symptoms are significantly improving or normalizing, a long-term diet without these substances can make sense.

In the second phase of the diet, various Fodmap-rich foods are tested for their individual tolerability: a food rich in it is eaten in increasing amounts for three to four days to find out what amount is tolerated. A week later, the next food is tested. This systematic testing makes it possible to find out which Fodmap-containing foods trigger symptoms. These foods should be avoided in the future.

The goal of the diet is to find a diet that reduces symptoms and improves quality of life – without major dietary restrictions.

Who is the (low) fodmap diet suitable for?

This diet is particularly suitable for people who suffer from bloating, loose stools or diarrhea in combination with abdominal pain or cramps. This mostly affects patients with irritable bowel syndrome. Important: The (low) fodmap diet does not cure irritable bowel syndrome – it does help to avoid foods that cause stomach problems.

The (low) fodmap diet can also be helpful for people with fructose, lactose or sorbitol intolerance. The low-fodmap diet can also relieve abdominal pain and improve the consistency of the stool in patients with chronic inflammatory bowel diseases or celiac disease.

Fodmap list: Which foods contain fodmaps?

The (low) fodmap diet is not about eating entirely without: but the diet should be low in these substances. Unfortunately, you can neither taste nor see them. However, food can be classified according to the amount it contains.

However, the information is more of a rough guide: Anyone who eats a low-fodmap diet should test the individually tolerable amounts of appropriate foods (see the following lists).

Fodmap list vegetables

These vegetables are high in:

artichoke
cauliflower
beans
Chicory
Peas
spring onions (white part)
garlic
leek (white part)
lenses
Mushrooms
Beetroot
celery
soy
asparagus
savoy
onions

Fodmap list fruits

These fruits contain a lot of:

Apple
apricot
pear
blackberry
date
currants
cherries
mango
nectarine
peach
plum
watermelon
plums
fruit preserves
fruit juices

Cereal products fodmap list

These grain products are high in:

barley
rye
Wheat
bread
cereals
couscous
pastries
Grit
pasta

Fodmap list of dairy products

These dairy products are high in:

buttermilk
cream cheese
cottage cheese
yogurt
condensed milk
margarine
mascarpone
milk
milk ice cream
cream
sour cream

Other fodmap-rich foods

These foods are high in:

agave syrup
cashew nuts
fructose syrup
honey
Ketchup
pistachios
milk chocolate
Wine & sparkling wine (semi-sweet, sweet)
sugar substitutes

Low fodmap vegetables

aubergine
broccoli
Chinese cabbage
fennel
spring onion (green part)
green runner beans
cucumber
Ginger
carrot
Potato
Kohlrabi
Chickpeas
pumpkin
Leek (green part)
chard
olives
paprika
parsnip
Parsely
radish
Cauliflower
beets
salad
chives
bean sprouts
spinach
tomato
zucchini

Low fodmap fruits

pineapple
banana
blueberry
clementine
strawberry
Grapefruit
raspberries
honeydew melon
kiwi
lime
tangerine
orange
rhubarb
bunch of grapes
lemon

Low fodmap grain products

buckwheat
Spelt
Oats
millet
Corn
polenta
quinoa
rice
Popcorn
gluten free products
rice noodles

Low Fodmap dairy products

lactose-free milk
lactose-free dairy products
Brie
butter
Camembert
Cheddar
feta
hard cheese
coconut milk
Mozzarella
Parmesan
soy milk

Other low fodmap foods

maple syrup
dark chocolate
eggs
Vinegar
Fish
fish sauce
chicken meat
coconut
lamb meat
jam
seafood
olive oil
vegetable oil
rapeseed oil
beef
pork meat
Mustard
soy sauce
sherbet
tofu
Turkey
wine (dry)
sugar
sugar syrup

Both overviews come from the “Nutrition guide for the FODMAP diet” recommended by the German Irritable Bowel Aid Association. If you are looking for more information and tips, it is worth taking a look at the book.

In general, with irritable bowel syndrome, it makes sense to clarify the symptoms with a doctor and to discuss the change in diet with a nutritionist.