If you have irritable bowel syndrome or any digestive issues (supposedly, all the hot girls do), you’ve likely heard of the FODMAP diet. But what does that mean exactly? It’s a term experts want to demystify.
“Most people can eat high-FODMAP foods without issue, as these are generally healthy foods that encourage growth of good bacteria,” says Samantha Dieras, RD, director of ambulatory nutrition services at Mount Sinai Hospital. “Persons with IBS can be more sensitive [to certain foods], and using a low-FODMAP diet to gain control of their symptoms may be helpful.”
Below, the experts break down everything you need to know about low-FODMAP foods and figuring out whether this is the healthiest diet for you.
What is FODMAP?
FODMAP is an acronym: fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. According to Dieras, FODMAP refers to short-chain carbohydrates that are poorly absorbed in your small intestine and fermented by gut bacteria in the large intestine, which can lead to water being drawn into the large intestine. Eating foods with high amounts of FODMAP can cause issues such as bloating, gas, abdominal pain, and diarrhea, as well as more sensitivity for anyone with IBS.
Monash University in Melbourne, Australia, has created an app dedicated to learning more about FODMAP, and it breaks down the acronym even further as follows:
- Fermentable: something that can be fermented
- Oligosaccharides: carbohydrates composed of simple sugars that can be found in foods like wheat, rye, and some legumes
- Disaccharides: found in dairy products, like milk, cheese, and yogurt
- Monosaccharides: also known as fructose; found in things like corn syrup
- Polyols: sugar alcohols known as sorbitol and mannitol that you can find in things like artificial sweeteners and also some vegetables and fruits
What are low-FODMAP foods?
If you’re looking at a FODMAP list, you’ll notice that many food categories have both low- and high-FODMAP foods. If you’re looking for low-FODMAP options, you can turn to the following:
Vegetables such as eggplant, beans, cucumber, and bok choy are some of the low-FODMAP options Dieras recommends adding to a low-FODMAP diet. You can eat them on their own, cook them as a side dish, or incorporate them into a salad, among other uses. The options are many, making this one of the easiest low-FODMAP food options.
Monash University lists cantaloupe, kiwi, mandarin, and orange as some of the fruits low in polyols, making them low-FODMAP foods.
If you like meat, Dieras advises going as plain as possible. Plain chicken, beef, turkey, lamb, or pork are the best options for low-FODMAP diets.
For a snack or garnish, low-FODMAP nut and seed options include macadamias, peanuts, pumpkin seeds, and walnuts, according to Monash University.
Who should consider a low-FODMAP diet?
A FODMAP diet is a way for individuals with IBS or those experiencing digestive issues—such as bloating, gas, abdominal pain, or diarrhea—to identify which foods they can tolerate better, says Dieras. This will also allow the gut to rest and heal. If you aren’t experiencing much discomfort when you eat, then you are mostly okay to continue with your regular diet.
Are there any risks to a low-FODMAP diet?
Dieras says that a low-FODMAP diet can be restrictive, which comes with its own set of problems. “Restricting foods or food groups brings the risk of developing nutritional deficiencies, which may contribute to other health consequences,” she says. Balance here is key. You may be able to tolerate small portions of certain high-FODMAP foods or do a reintroduction phase so you don’t have to cut those foods off completely. It’s best to work with a registered dietitian or a health-care provider to determine the best and safest steps for your diet.
What are the most common high-FODMAP foods?
Again, Dieras says it’s essential to note that high-FODMAP foods are considered healthy and shouldn’t be eliminated permanently unless necessary. However, if they are causing you issues, you need to learn how to adjust your diet in a way that suits you to improve your digestion. That said, the three most common high-FODMAP foods are:
Studies show that wheat is high in oligosaccharides, so if you’re looking for better food replacements, Dieras says you can opt for quinoa and rice. Monash University also lists corn flakes, oats, and wheat-, rye-, and barley-free breads.
Because dairy is a source of disaccharides, you might be better off with dairy alternatives. Dieras lists almond milk, lactose-free options, rice milk, cashew milk, and aged hard cheeses.
Artificial sweeteners contain both monosaccharides and polyols, which makes them high on the FODMAP food list. Better alternatives include dark chocolate and maple syrup, Dieras says.
Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty and wellness editor an email at beauty@vogue.com.
