Irritable bowel syndrome, bloated stomach & co. - does the low FODMAP diet really help?
More and more people are suffering from digestive problems such as flatulence, abdominal pain or irritable bowel syndrome. One nutritional method that promises targeted relief is the Low FODMAP diet. But what exactly is behind it - and who is it suitable for?
What does "FODMAP" actually mean?
FODMAP is the abbreviation for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyole
These carbohydrates are poorly absorbed in the gut, ferment quickly and can cause gas and water retention - especially in sensitive people.
Who is the Low FODMAP diet suitable for?
The diet was originally developed at Monash University (Australia) for the treatment of the Irritable bowel syndrome (IBS) developed. It can be useful for
- Irritable bowel syndrome (according to Rome IV criteria)
- Chronic flatulence
- Alternating diarrhoea/constipation
- Leaky gut / small intestine overgrowth (SIBO)
- Food intolerances of unclear cause
Important: A medical diagnosis is recommended before starting.
What is avoided on the low FODMAP diet?
Rich sources of FODMAPs:
- FructoseHoney, apples, pears
- LactoseMilk, yoghurt, cream cheese
- FructansWheat, garlic, onions
- GalactansLegumes
- PolyolsSorbitol, xylitol, plums, mushrooms
What can you eat with low FODMAP?
| Category | Suitable foods |
|---|---|
| Vegetables | Courgettes, carrots, potatoes |
| Fruit | Bananas, berries, grapes |
| Cereals | Rice, quinoa, oatmeal (gluten-free) |
| Protein sources | Eggs, tofu, fish, meat |
| Milk alternatives | Almond milk, lactose-free products |
| Oils & fats | Olive oil, coconut oil, butter (lactose-free) |
How does the Low FODMAP diet work?
1. Elimination phase (approx. 2-6 weeks)
All foods with a high FODMAP content are consistently avoided.
2. Reintroduction phase
FODMAP groups are tested individually (e.g. fructose, lactose) to find out what is individually tolerated.
3. Long-term adjustment
Creation of a personalised nutrition plan based on the findings.
Advantages of the low FODMAP diet
- Less flatulence & cramps
- More stable bowel movements
- More well-being & quality of life
- Individual insights into your own tolerance
Criticism & challenges
- Very restrictive, especially at the beginning
- Risk of nutrient deficiency with poor planning
- No diet for healthy people or without a doctor's recommendation
- Complex keeping of a food diary required
Conclusion: The low FODMAP diet - sensible, but individualised
The low FODMAP diet is No trendbut a scientifically based approach for people with functional gastrointestinal complaints. However, it requires discipline, knowledge and often professional support. Those who implement it correctly can benefit noticeably.