BOOKS - MISCELLANEOUS Low FODMAP Recipes by Dr Sue Shepherd (2024)

FAQs

What are the disadvantages of the low FODMAP diet? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

How long should I stay on a low-FODMAP diet? Phase 1: Healthcare providers recommend at least two weeks and no more than six weeks for the elimination phase. It can take time for this phase to work and your symptoms to subside.

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

This can be any type of low FODMAP lettuce such as kale, arugula, romaine, butter lettuce, or iceberg. When choosing a low FODMAP lettuce, it is important to be aware of low FODMAP portion sizes. For example, baby spinach is low FODMAP at 1.5 cup serving, but moderately high in FODMAPs at 2 ¾ cup.

What vegetables are not allowed on the fodmap diet? ›

The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

FODMAPs are also rapidly fermented by colonic microflora producing gas. The increase in fluid and gas distends the bowel. This can cause the sensation of bloating and abdominal pain or discomfort and affects how the muscles in the wall of the bowel contract.

Unlike gluten sensitivity, FODMAP intolerance is not an immune reaction. Instead, the condition is an intolerance to certain types of food. This food intolerance is due to bacteria in the colon that ferment carbohydrates and to the presence of too much water in the large intestine, leading to diarrhea.