FODMAP

The FODMAP diet (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) is a dietary system developed to reduce symptoms of irritable bowel syndrome (IBS), bloating, gas, and discomfort in the gastrointestinal tract.

It is based on the restriction of short-chain carbohydrates that are poorly absorbed and cause fermentation in the intestine.

Why the FODMAP diet is needed

Some carbohydrates and polyols (such as fructose, lactose, sorbitol, and fructooligosaccharides) are not fully digested in the small intestine. They attract water and become food for bacteria in the large intestine, causing increased gas and bloating.

The FODMAP diet helps identify which foods trigger these reactions and significantly improve well-being in cases of irritable bowel syndrome and functional digestive disorders.

Basic principles

• exclusion for 4–6 weeks of all foods rich in FODMAP components;
• gradual step-by-step reintroduction of foods to identify individual sensitivities;
• keeping a food diary to track the body’s reactions;
• subsequently – selecting an individual low-FODMAP diet for long-term digestive comfort maintenance.

High FODMAP foods (excluded in the first stage)

• wheat, rye, barley, bulgur, bread, and pasta;
• onion, garlic, asparagus, cauliflower, broccoli (in large quantities);
• apples, pears, cherries, watermelon, peaches;
• legumes – beans, peas, lentils;
• dairy products with lactose – milk, cream, yogurts;
• sweeteners – sorbitol, xylitol, mannitol, excess fructose.

Allowed foods (low-FODMAP)

• rice, oats, buckwheat, quinoa;
• meat, poultry, fish, and eggs;
• vegetables – carrots, zucchini, eggplant, spinach, pumpkin, potatoes;
• fruits – bananas, berries, kiwi, oranges, melon;
• hard cheeses, lactose-free milk, butter, cream;
• nuts and seeds (except pistachios and cashews);
• olive, coconut, and avocado oil.

Stages of the diet

1. Elimination – complete exclusion of all high-FODMAP foods (4–6 weeks);
2. Reintroduction phase – gradual addition of individual categories (e.g., fructose, lactose, galactans) to determine tolerance;
3. Personalization – forming a permanent diet based on identified individual triggers.

Benefits of the FODMAP diet

• reduction of bloating and abdominal pain;
• normalization of stool and digestion;
• decrease in gas and discomfort;
• improvement of gut microbiota by eliminating irritants;
• enhancement of overall well-being and energy levels.

Conclusion

The FODMAP diet is a personalized approach to nutrition for digestive disorders. It allows for the precise identification of foods that trigger symptoms and creates a comfortable diet that supports gut health, improves digestion, and overall well-being without strict restrictions.