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WTF is the Low-FODMAP Diet?!?

fodmap-diet

If you’re reading the title of this post, scratching your head, thinking Low-FODWHATNOW, this post is for you. Because 6 months ago, I’d have been in the same boat and now I’m here to help you out.

Let me give you the background in one speedy paragraph.

I’ve had IBS for donkey’s years and I’ve never felt the doctors have helped. I cut lactose from my diet then gluten, I took up meditation, I made small lifestyle changes, I started taking Symprove and I joined The Gut Health Empire. I even read the review of Nutrisystem for men, thinking I could learn something. For a long time I still had and still have flares which I can’t control, so out of frustration I tried the doctors one last time for a referral to a dietician. And I got me one! But it was better than that, the dietician understood and was empathetic and said I was a perfect candidate for the Low-FODMAP diet. Bingo.

So, what the f**k is this diet and what the f**k does FODMAP stand for? Here comes the science.

Fermentable, Oligo-, Di-, Mono-saccharides and Polyols (FODMAPs) are short chain carbohydrates that are poorly absorbed in the small intestine. Once eaten, FODMAPs increase the amount of water in the small intestine and hello, loose stools. They’re also passed into the large intestine where they’re fermented, which explains the gassy nature of IBS.

Boom there you have it. Science, done.

FODMAPs can be found in a whole range of foods including:
• Oligo-saccharides: e.g. fructans (found in wheat, rye and some vegetables) and galacto-oligosaccharides (found in pulses and legumes)
• Di-saccharides: e.g. lactose (found in mammalian milk)
• Mono-saccharides: e.g. free fructose (found in honey, some fruit and fruit juices)
• Polyols: e.g. sorbitol and mannitol (found in some fruits and vegetables).

The team at Monash University in Melbourne, Australia, developed the diet for treatment for gut symptoms all common with IBS. Researches from King’s College London then took this and adapted it for the UK with loads of people I talk to having seen positive results.

As of last Wednesday, I’m now undertaking the 6-week elimination phase – shitballs – before reintroducing each of the FODMAPS to see exactly what triggers my IBS.

Because I’m an over sharer, I fully intend on blogging all the juicy details with you along the next 8 weeks.

So far I can tell you I’m finding it tough to even look at an avocado, especially as the diet only allows me to eat ¼ of one in one sitting. I mean really, a quarter?! What even is that? You can’t make guac with a quarter of an avocado. And you know how much I love me some guac.

The good news, I can still eat peanut butter, spinach, cucumber, carrots and bananas. And rice cakes are back in my life. The end.

Read More About My IBS Journey:

11 Things I Do Daily to Help Ease My IBS

I Met My IBS Dietician and Didn’t Leave in Tears

10 Embarrassing Things About IBS I’m Not Afraid to Share

IBS, the Down Days and the Guilty Feeling

10 Things You Shouldn’t Say to Someone with IBS

10 Reasons I Want to Buy Me IBS Some Maternity Jeans

The Highs and Lows of Living with IBS

NEW VIDEO: IBS, Anxiety and Me

How I’ve Learnt to Talk Myself Out of an Anxiety Attack with My IBS

10 Things You Only Know if You Have IBS

IBS, Anxiety and Me

10 Comments

  1. I’m so glad to have stumbled across you Jo. I’ll be following your blogs like a ‘friendly’ stalker. I hope you find wonderful foods to reintroduce 👍🏼🍀

    Reply

    • Hi Céleste and welcome!!! I would love you to become a friendly stalker 😉. I’m always happy to talk about IBS so let me know if you have any questions! X

      Reply

  2. Good luck with everything Jo! I can’t wait to read your follow up posts about how it’s all going! xx

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  3. Love your blog post! I have dissovered Fodmap past June, and it was such a relief!! The restriction phase is difficult, but you will immediately feel the change. Be strict, so it will be easier to exactly point out what triggers a reaction when you reintroduce certain foods back to your diet.
    Good luck!

    Reply

    • Hi Astrid, Thanks so much! I’m trying to be super strict as I want to know my exact triggers once and for all. How did you find the re-introduction phase? Thanks! Jojo x

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      • Hi Jojo, to me that phase was the hardest, because I felt some more ‘liberty’ with my food which made me insecure :) I think the trick is to stay super strict and onnnnly eat the ‘test’ foods. Does your re-introduction phase demand a daily increase of the amount of tested food you have to eat? For example: day 1 you eat 1/4 of an avocado, day 2 you eat 2/4, etc? I found that pretty hard to do for the foods I found already repulsive 😅 Good luck with that! I find that food/intollerances can cause so much stress and imbalance, so it’s good that you have discovered the fodmap diet! Regards, Astrid

        Reply

        • I haven’t got there yet. Am only one week 1 of the elimination part! Am slightly dreading having to reintroduce for fear of what might happen to my IBS! X

          Reply

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