The low FODMAP diet was developed by researchers at Monash University in Australia. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. Eating these can trigger symptoms like irritable bowel syndrome (IBS) and other digestive disorders.
The Monash University low FODMAP diet involves limiting or avoiding certain types of foods that are high in FODMAPs, including:
- Fructose: found in some fruits, honey, high-fructose corn syrup, and some sweeteners
- Lactose: found in dairy products
- Fructans: found in wheat, onion, garlic, and some other vegetables
- Galacto-oligosaccharides (GOS): found in legumes like lentils and chickpeas
- Polyols: found in some fruits like apples and pears, as well as sugar-free gums and candies that contain sorbitol and mannitol.
The Monash University low FODMAP diet involves a three-step process:
- Elimination Phase: High FODMAP foods are removed from the diet for a period of 2-6 weeks. During this time, symptoms are closely monitored and a food diary is kept.
- Reintroduction Phase: Reintroducing FODMAPs back into the diet one at a time to identify which FODMAPs trigger symptoms. This phase is done under the guidance of a trained healthcare professional.
- Personalization Phase: Your diet is tailored to your specific FODMAP triggers. This phase is designed to help you maintain a healthy, balanced diet while minimizing symptoms.
Overall, the Monash University low FODMAP diet is a proven and effective approach to managing symptoms of IBS and other digestive disorders. It is important to work with a trained healthcare professional to ensure that the diet is properly followed and tailored to the individual’s specific needs.
Resources
Apps
Get started with a low FODMAP diet now with the Monash FODMAP App. The app is an easy way to see what foods are high and low in FODMAPs.
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