BOOKS - MISCELLANEOUS Low FODMAP Recipes by Dr Sue Shepherd (2024)

FAQs

What are the disadvantages of the low FODMAP diet? ›

It's restrictive

The Low FODMAP Diet eliminates many common foods, such as dairy, wheat, and certain fruits and vegetables. This can make it difficult to get all of the necessary nutrients from food.

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

How long should I stay on a low-FODMAP diet? Phase 1: Healthcare providers recommend at least two weeks and no more than six weeks for the elimination phase. It can take time for this phase to work and your symptoms to subside.

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

Some people may see results within 2-3 weeks, while others may need to stick with it for several months before feeling better. While there are many benefits to a low FODMAP diet, it is important to consult with a doctor or dietitian before starting one.

This can be any type of low FODMAP lettuce such as kale, arugula, romaine, butter lettuce, or iceberg. When choosing a low FODMAP lettuce, it is important to be aware of low FODMAP portion sizes. For example, baby spinach is low FODMAP at 1.5 cup serving, but moderately high in FODMAPs at 2 ¾ cup.

What vegetables are not allowed on the fodmap diet? ›

The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

Many people experience gut symptoms such as diarrhoea, constipation, abdominal pain, bloating, and flatulence. These can be very common, but if they are severe and frequent enough they can lead to clinical diagnosis of disorders of gut-brain interaction that can impact quality of life [1].

As the FODMAPs attract water into the bowel, which may result in diarrhoea. When the FODMAPs arrive in the colon, they are fermented by the healthy bacteria that live there. This fermentation creates gas which stretches the walls of the intestine. If you have a sensitive gut this can result in bloating, wind and pain.

It involves reducing foods with high amounts of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can make IBS symptoms worse. Studies have shown that a low FODMAP diet can offer symptom relief for 70 percent of people with IBS, showing improvements in pain, diarrhea, and bloating.