Phases of the FODMAP Diet Explained - Canadian Digestive Health Foundation (2024)

FAQs

Phases of the FODMAP Diet Explained - Canadian Digestive Health Foundation? ›

There are three phases of the low FODMAP diet: 1) Elimination, 2) Reintroduction, and 3) Personalization. During the elimination phase, which lasts 2-4 weeks, all FODMAPs are taken out of the diet.

This diet isn't as scary as it sounds and you can divide it into three simple phases: the Low FODMAP Diet Phase, Re-Challenge Phase, and Adapted FODMAP Diet Phase. It is recommended that each phase of the low FODMAP diet be undertaken with the guidance of a FODMAP trained dietitian.

The aim of the maintenance plan is to figure out what combination of FODMAPs and what overall load of FODMAPs you can safely have in a day or week without triggering symptoms.

Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren't absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.

Phase II is 'Reintroduction', or the 'FODMAP Challenge' phase. During this phase, you should attempt to identify the types and amounts of FODMAPs that you can personally tolerate, so you can add them back to your everyday diet.

The challenge phase consists of the following steps:

If there are any types of FODMAPs you think you may not be sensitive to, it is recommended to start with testing those. On day one of testing, consume a small amount of food/drink rich in the type of FODMAP you are testing. This should be consumed in the morning.

Many people are able to eat high-FODMAP foods without issue. But for other people, high-FODMAP foods cause gastrointestinal symptoms such as abdominal pain, gas, and bloating.

As FODMAPs leave the gut system quite quickly, it means that a Low FODMAP diet can quickly improve or even resolve gut symptoms, if you are FODMAP sensitive. Some people may have resolved or significantly improved symptoms after 2-5 days of reducing the FODMAPs in the diet.

Many people can re-introduce some higher FODMAP foods into their diet and still have good symptom control. So it is not necessary to stay on a strict low FODMAP diet. 2. Foods higher in FODMAPs are also high in prebiotics, which means they help to feed the good bacteria in our gut.

Is coffee low in FODMAP? ›

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

FODMAPs stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides and polyols. Put more simply, FODMAPs are certain types of carbohydrates -- the sugars, starches, and fiber in foods. For most, these foods are not a problem unless you eat too much of them.

There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.

Short Answer: For most people with IBS, it's possible (and recommended) to at least partially reintegrate some high-FODMAP foods after just a few weeks on the elimination phase of the 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.

Step 1. FODMAP Elimination (Usually 2-6 weeks) OBJECTIVE: Identify the high FODMAP foods from your current diet that are aggravating IBS symptoms. Check out the high FODMAP food list for foods that are high FODMAP and swap them out for low FODMAP alternatives.

Everyone is a bit different. After starting the FODMAP diet, some people will experience relief after 2-3 days and others may find it takes a couple of weeks before they see an improvement.

An IBS flare up can last anywhere from a few hours to months. Some things that may cause a flare up are stress, anxiety, depression, and post-traumatic stress syndrome. Eating “trigger” foods or FODMAPs (foods that are poorly digested by the gut) can also cause IBS flare ups.

Working out if the Low FODMAP Diet is Working

Once you have been on the diet for at least 2 weeks (and been monitoring intake and/or symptoms) compare them to your baseline to get a feel how much you have improved, and where you have improved and what issues remain.