If you're following a low FODMAP diet, you've probably come across the term polyols. But what exactly are they, and why do they seem to cause digestive symptoms for some people with IBS? Polyols are one of the five groups of FODMAPs: short-chain carbohydrates that can...
If you live with IBS, you know how frustrating it can be to feel like every meal is a guessing game. Bloating, abdominal pain, constipation, diarrhea, and gas can make eating stressful instead of enjoyable. The best evidence-based approach for managing IBS symptoms is...
Welcome back to my FODMAP Explained series! In this set of articles, I break down the acronym FODMAP and share practical tips to help you reduce digestive symptoms while still enjoying the widest variety of foods possible. In this post, we’re focusing on the letter...
If you’ve recently started the low FODMAP diet, you may have heard that dairy is off the table. But here’s the truth: you don’t have to go dairy-free on a low FODMAP diet. In fact, many dairy products are perfectly safe (and even encouraged) on this plan. As a...
The word FODMAP is an acronym used to describe rapidly fermentable foods that often trigger uncomfortable gut symptoms in people with IBS. Oligosaccharides (FOS or GOS) are one group of foods in the FODMAP family, the “O” in FODMAP. As a registered dietitian...
The Low FODMAP Diet was developed by researchers at Monash University in Australia after they identified which foods are most likely to trigger IBS symptoms. To date, it is the most evidence-based dietary approach for managing bloating, gas, abdominal pain, and...
After finding symptom relief during the FODMAP elimination phase, and figuring out your triggers with the reintroduction phase, you are now ready for the most exciting step: personalizing your diet. This is when you can liberalize your diet and enjoy a wide variety of...
You have successfully completed the FODMAP elimination phase and feel much better. What happens now? You are ready for the second step: reintroducing FODMAPs. This is an exciting time as you can start learning about the foods that trigger you. After completing this...
Welcome back to my “FODMAP Explained” Series! This is a set of articles I have dedicated to explaining the acronym FODMAP and giving practical tips to avoid symptoms while including as wide a variety of foods as possible. In this post, I will discuss the "M" in the...