{"id":23628,"date":"2021-03-08T21:09:35","date_gmt":"2021-03-08T21:09:35","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=23628"},"modified":"2021-12-16T19:00:48","modified_gmt":"2021-12-16T19:00:48","slug":"what-is-a-low-fodmap-diet","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/","title":{"rendered":"What Is a Low FODMAP Diet? A Dietitian Explains"},"content":{"rendered":"<em><span style=\"font-size: 1rem;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/alexc\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alex Caspero, MA, RD<\/a>, explains what the heck FODMAPs are, why some people may want to avoid them, and the possible benefits of doing so.&nbsp;<\/span><\/em>\n\n<span style=\"font-size: 1rem;\">As what we eat has a big effect on how we feel and digest certain foods, you may be curious about what a low FODMAP diet is and who it may benefit from it.<\/span>\n<h2>What are FODMAPs?<\/h2>\n<p class=\"p2\">FODMAP stands for fermentable, oligosaccharides, monosaccharides, and polyols. Put more simply, FODMAPs are certain types of carbohydrates that are found in some foods.<\/p>\n<p class=\"p2\">These short-chain carbohydrates are resistant to <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>; instead of being absorbed in your small intestine they continue down your digestive tract. In some individuals, FODMAPs may produce <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\">gas<\/a> and other digestive issues.<\/p>\n<p class=\"p2\">Common FODMAPs include:<\/p>\n\n<ul>\n \t<li class=\"p2\"><b>fructose: <\/b>a simple sugar found in many fruits + vegetables and most added sugars<\/li>\n \t<li class=\"p2\"><b>lactose:<\/b> the carbohydrate found in <a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a> milk<\/li>\n \t<li class=\"p2\"><b style=\"font-size: 1rem;\">fructans:<\/b><span style=\"font-size: 1rem;\"> found in many foods including wheat, spelt, rye + barley<\/span><\/li>\n \t<li class=\"p2\"><b style=\"font-size: 1rem;\">galactans:<\/b><span style=\"font-size: 1rem;\"> found in beans + legumes<\/span><\/li>\n \t<li class=\"p2\"><b style=\"font-size: 1rem;\">polyols:<\/b><span style=\"font-size: 1rem;\"> found in sugar alcohols like xylitol, sorbitol + maltitol; or in smaller amounts in some fruits + vegetables&nbsp;<\/span><\/li>\n<\/ul>\n<img data-dominant-color=\"cad9b8\" data-has-transparency=\"false\" style=\"--dominant-color: #cad9b8;\" decoding=\"async\" class=\"aligncenter size-full wp-image-23710 not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Low-FODMAP-Food-Chart-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"High and Low FODMAP Food Chart\" width=\"770\" height=\"1026\">\n<h2>HIGH + LOW FODMAP FOODS<\/h2>\n<p class=\"p2\">Examples of high FODMAP foods include:<\/p>\n\n<ul>\n \t<li class=\"p2\">apples<\/li>\n \t<li class=\"p2\">onions<\/li>\n \t<li class=\"p2\">garlic<\/li>\n \t<li class=\"p2\">artichokes<\/li>\n \t<li class=\"p2\">Brussels sprouts<\/li>\n \t<li class=\"p2\">beans<\/li>\n \t<li class=\"p2\">avocado<\/li>\n \t<li class=\"p2\">legumes<\/li>\n \t<li class=\"p2\">milk<\/li>\n \t<li class=\"p2\">almonds<\/li>\n<\/ul>\nAdditionally, these popular foods also contain FODMAPS to a lesser degree:\n<ul>\n \t<li>beer<\/li>\n \t<li>wine<\/li>\n \t<li>soda<\/li>\n \t<li>pasta<\/li>\n \t<li>cereal<\/li>\n<\/ul>\nConversely, low FODMAP diet foods are usually items that contain very little carbohydrates. Examples include:\n<ul>\n \t<li>meat<\/li>\n \t<li>fish<\/li>\n \t<li>cheese<\/li>\n \t<li>oils<\/li>\n \t<li>many gluten-free bread products<\/li>\n<\/ul>\n<h2>Are FODMAPS bad for you?<\/h2>\nNot necessarily. When we look at the types of foods that are higher in FODMAPs, most of them are very healthy. Many foods that are rich in them are also rich in prebiotics, which encourage the growth of good bacteria in the gut.\n<p class=\"p2\">For most individuals, high FODMAP foods aren\u2019t a problem\u2014but some people are sensitive to them. This is especially true in those with irritable bowel syndrome (IBS).<\/p>\n<p class=\"p2\">FODMAPs draw water into your digestive tract, which can increase <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a> if you&#8217;re sensitive to these types of foods. For some individuals, if you eat too much of them, they can hang around in your gut and ferment, which causes more gas and bloating. In these cases, following a low FODMAP diet may be beneficial.<\/p>\nBut even in these cases, we don\u2019t want to completely get rid of FODMAPS in the diet forever.\n\n<img data-dominant-color=\"c5bbb0\" data-has-transparency=\"false\" style=\"--dominant-color: #c5bbb0;\" decoding=\"async\" class=\"aligncenter size-full wp-image-23706 not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Blueberries-Low-FODMAP-Food-HUM-Nutrition.jpg\" alt=\"Eating blueberries as part of a low FODMAP diet plan\" width=\"770\" height=\"519\">\n<h2>What is a low FODMAP diet?<\/h2>\n<p class=\"p2\">A strict low FODMAP diet temporarily eliminates high FODMAP foods before slowly reincorporating them in small doses to find a personalized level of comfort.<\/p>\n<p class=\"p2\">There are three distinct phases in this diet:<\/p>\n\n<h3 class=\"p2\">1. Restriction<\/h3>\n<p class=\"p2\">In the first phase of a low FODMAP diet, you&#8217;ll stop eating high FODMAP foods for a few weeks and log your symptoms. In general, the recommendation is that you completely eliminate all high FODMAP foods for two weeks. This phase should be followed as strictly as possible, as it&#8217;ll be hard to identify which FODMAPs are causing issues if you only eliminate some high FODMAP foods but keep others.<\/p>\n<p class=\"p2\">If these foods are contributing to your problems, then you&#8217;ll likely experience relief of symptoms shortly after cutting them in your diet.<\/p>\n<p class=\"p2\">Note: This process is best executed under the guidance and support of a registered dietitian, doctor, or nutritionist who&#8217;s familiar with a FODMAP protocol.<\/p>\n\n<h3>2. Reintroduction<\/h3>\n<p class=\"p2\">After restricting high FODMAP foods, you\u2019ll start to reintroduce foods one at a time. (Again, this is best to do with the guidance of a doctor or dietitian.) You may discover that you\u2019re sensitive to only one or two types of FODMAPs and from there, you can figure out which foods trigger your digestive problems.<\/p>\n\n<h3 class=\"p2\">3. Integration<\/h3>\n<p class=\"p2\">Having identified your specific FODMAP sensitivities, you can then create a diet that gives you all the nutrients you need but includes only the FODMAPs you can handle in acceptable doses.<\/p>\n<p class=\"p2\">For example, blueberries are high in fructans but are likely okay in small servings of a quarter cup. Therefore, individuals who are reactive should be able to tolerate a quarter cup of blueberries, but may have issues in larger doses.<\/p>\n<p class=\"p2\">Remember, the goal of a low FODMAP approach is not to eliminate FODMAPs completely, but rather to figure out what each person can safely tolerate.<\/p>\n\n<h2>Should I try a low FODMAP diet?<\/h2>\nA strict low FODMAP diet isn&#8217;t necessary for most people. This diet has mostly been studied in those with IBS, and some <span class=\"s1\">research<\/span> shows that roughly <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21615553\/\" target=\"_blank\" rel=\"noopener noreferrer\">75 percent of those with IBS can benefit<\/a> from a strict low FODMAP approach.\n\nHowever, if you suffer from bloating, constipation, diarrhea, and frequent gas, then reducing FODMAPs may be helpful. For that reason, when designing our new <a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" target=\"_blank\" rel=\"noopener noreferrer\">Core Strength<\/a> <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> powder, we opted for a low FODMAP formula to ensure easy digestibility for all.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Alex Caspero, MA, RD, explains what the heck FODMAPs are, why some people may want to avoid them, and the possible benefits of doing so.&nbsp; As what we eat has a big effect on how we feel and digest certain foods, you may be curious about what a low FODMAP diet is and who it [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":23704,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[252,263,262],"coauthors":[],"class_list":["post-23628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-clean-eating","tag-digestive-health","tag-gut-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is a Low FODMAP Diet? A Dietitian Explains | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A low-FODMAP diet may help individuals who frequently experience indigestion, bloating, and gas. A registered dietitian explains how.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is a Low FODMAP Diet? A Dietitian Explains\" \/>\n<meta property=\"og:description\" content=\"A low-FODMAP diet may help individuals who frequently experience indigestion, bloating, and gas. A registered dietitian explains how.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-08T21:09:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-16T19:00:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/03\/Low-FODMAP-Diet-HUM-Nutrition.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1440\" \/>\n\t<meta property=\"og:image:height\" content=\"670\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alex Caspero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@delishknowledge\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alex Caspero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/\"},\"author\":{\"name\":\"Alex Caspero\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/b6332c6f589994f3c808cee9e5c406af\"},\"headline\":\"What Is a Low FODMAP Diet? 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