Understanding the Low FODMAP Diet

Dec 25, 2017

Introduction to the Low FODMAP Diet

Welcome to the comprehensive guide on understanding the low FODMAP diet, brought to you by Jenny Demeaux, RNC ND. If you're struggling with digestive issues such as bloating, gas, and abdominal pain, the low FODMAP diet may be the solution you've been seeking.

What are FODMAPs?

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates that can be difficult to digest for some individuals. When consumed, FODMAPs can ferment in the gut, causing symptoms in people with sensitive digestive systems.

Common high-FODMAP foods include onion, garlic, wheat, barley, certain fruits, dairy products, and sweeteners like honey and high fructose corn syrup. While FODMAPs are not harmful to everyone, they can be problematic for those with irritable bowel syndrome (IBS) or other digestive disorders.

Benefits of the Low FODMAP Diet

The low FODMAP diet has gained significant popularity due to its effectiveness in managing symptoms related to IBS and other digestive conditions. By eliminating high-FODMAP foods from your diet, you can potentially reduce or even eliminate symptoms such as bloating, gas, abdominal pain, diarrhea, and constipation.

Implementing the Low FODMAP Diet

Before starting the low FODMAP diet, it's crucial to consult with a healthcare professional, such as Jenny Demeaux, RNC ND, who specializes in digestive health and nutrition. They can guide you through the process and tailor the diet plan to your specific needs and health goals.

The low FODMAP diet consists of two main phases: the elimination phase and the reintroduction phase. During the elimination phase, you'll avoid all high-FODMAP foods for a specific duration, typically around 2-6 weeks. This allows your digestive system to settle down and symptoms to subside.

After the elimination phase, the reintroduction phase begins. This phase is crucial as it helps identify your personal trigger foods. Under the guidance of your healthcare professional, you'll gradually reintroduce specific FODMAP groups to determine which ones may be causing your symptoms. This stage requires careful monitoring and observation of any reactions.

Tips for a Successful Low FODMAP Diet

Implementing the low FODMAP diet may seem challenging at first, but with the right guidance, it can become a manageable and effective way to improve your digestive health. Here are some tips to ensure success on the low FODMAP diet:

  • Work with a healthcare professional experienced in the low FODMAP diet.
  • Keep a food diary to track your symptoms and make connections to specific foods.
  • Plan your meals in advance to ensure you have suitable low FODMAP options available.
  • Experiment with alternative ingredients and cooking methods to recreate your favorite dishes.
  • Stay informed about hidden sources of FODMAPs in packaged and processed foods.
  • Practice self-care and stress management techniques, as stress can worsen digestive symptoms.
  • Reach out to support groups or online communities for motivation and recipe ideas.


In conclusion, the low FODMAP diet can be a valuable tool in managing digestive symptoms associated with conditions such as IBS. By understanding the basics of FODMAPs, the benefits of the low FODMAP diet, and implementing it with the guidance of a professional like Jenny Demeaux, RNC ND, you can take control of your digestive health and improve your overall quality of life.