If you experience digestive problems like leaky gut, irritable bowel syndrome (IBS), inflammatory bowel disorder (IBD), gastroesophageal reflux (GERD), or small intestinal bacterial overgrowth (SIBO) - a low FODMAP diet might be for you.
FODMAP represents fermentable, oligosaccharides, disaccharides, monosaccharides and polyols - they are specific carbohydrates that are good for a person with a regular gut microbiome. However, for those who suffer from digestive issues like bloating, gas, and abdominal pain, this particular diet can reduce FODMAP food items that small intestinal bacterial overgrowth feeds on - as these food items are not easily absorbed in a person with a weak gut.
A low FODMAP diet is not made for long term use because it can starve the diversity of your microbiome. However, this is a great way to reduce your digestive symptoms while treating the root cause of your SIBO or other digestive symptoms. Furthermore, this regiment can help calm your immune system and repair your intestines.
There are many specific diets for a variety of digestive issues like anti-inflammatory, or the paleo diet. Our recommendation is for you to work with a healthcare provider to identify diagnostic tests to treat the root cause, and to create a treatment plan that is individual to your conditions:
1. 1 month low FODMAP diet
To address symptoms and reduce bacteria
To be done during elimination stage of your SIBO treatment
2. After 1 - 3 months
Reintroduction by each food category to check on tolerance
This is best done with a trained health care provider to monitor your if symptoms reoccurs
To be done during healing stage of your SIBO treatment
3. Maintenance
Long term management of food sensitivities and the root cause gut symptoms
Dairy and alternatives
Low FODMAP
Butter
Cheeses (2 ox or less) - brie, cottage, feta, ricotta, mozzarella, swiss
Lactose free milk
Rice/ oat milk
Tofu/ tempeh
Eggs
High FODMAP
Buttermilk
Cream cheese
Cream
Ice cream
Milk
Sour cream
Yogurt
Nuts and seeds
Low FODMAP
Brazil nuts
Chestnuts
Chia seeds
Flax seeds
Macadamias
Peanuts
Pecan halves
Pine nuts
Pumpkin seeds
Walnut halves
High FODMAP
Almonds
Cashews
Coconut
Hazelnuts
Pistachios
Sesame seeds
Sunflower seeds
Fats and oils
Low FODMAP
Almond oil
Avocado oil
Butter
Ghee
Coconut milk
Coconut oil
Olives
Olive oil (extra virgin)
Rice bran oil
Safflower oil
Sesame oil
Sunflower oil
Walnut oil
High FODMAP
Avocado
Chocolate
Soybean oil
Salad dressings and sauces with sweeteners
Additives with high FODMAP
Vegetables
Low FODMAP
Carrots
Chives
Eggplants
Green beans
Kale
Potato
Zucchini
High FODMAP
Artichoke
Asparagus
Garlic
Many legumes (beans)
Mushrooms
Onions
Soy beans
Fruits
Low FODMAP
Blueberries
Cantaloupe
Grapes
Lemon
Oranges
Pineapple
Strawberry
High FODMAP
Apples
Blackberries
Cherries
Mango
Pear
Watermelon
Sweetener
Low FODMAP
Glucose
Maple syrup
Sucrose (table sugar)
High FODMAP
Agave
High fructose corn syrup
Honey
Sugar alcohols: mannitol, xylitol, sorbitol, maltitol