FODMAP diet


The FODMAP diet was developed by Australian nutritionist Sue Shepard.

It is used to relieve the symptoms of irritable bowel syndrome (IBS).

The FODMAP diet advocates meals without 'fermentable' carbohydrates.

These carbohydrates are fermented by bacteria in the colon and cause the bloating, gas and abdominal pain characteristic of irritable bowel syndrome.

The main points of the FODMAP diet

  • Avoid foods high in FODMAPs
  • Prefer foods that are low in FODMAPs
  • Gradually reintroduce foods that are sources of FODMAPs to test digestive tolerance
  • Maintain adequate dietary intake
  • Monitor symptoms following an appropriate reintroduction plan

In 25% of IBS cases, the FODMAP diet, which is based on carbohydrate-free meals, is not effective in relieving symptoms.

In fact, other factors can make symptoms worse and prevent relief.

This is the case with aerophagia, which increases the amount of air swallowed and causes flatulence.

All you need to know about the Fodmaps-free diet

The FODMAP protocol consists of three steps:

Step 1

The aim is to avoid major sources of FODMAPs for 2-4 weeks or until there is a significant reduction in bowel symptoms.

This phase can take up to 2 months.

You will then need to wait a few days without symptoms before starting a tolerance test.

Step 2

This step is the consumption test.

You only need to test one food group at a time and limit yourself to reintroducing one food group per week.

Ideally, the food to be tested should be reintroduced outside of meals to make it easier to detect symptoms, and never during a traditional meal to avoid the risk of being missed.

It is recommended to test the same food two to three times a week, with a rest day between each test.

It is also a good idea to gradually increase the amount of food you eat during the week.

If mild symptoms occur, it is best to stop testing and switch to another food.

The aim is to assess tolerance to foods that are sources of FODMAPs and the maximum amount that can be consumed without causing symptoms.

Step 3

The final step is to gradually reintroduce foods that were well tolerated during the trial.

We can also try to reintroduce problematic foods, finding the portions that are compatible with maintaining bowel comfort.