What You'll Eat
Foods that are low in FODMAPs, an acronym that stands for a group of carbohydrates that can be difficult to digest: fermentable oligosaccharides (fructans and galacto-oligosaccharides), disaccharides (lactose), monosaccharides (fructose) and polyols (sorbitol and mannitol). Reducing these sugars helps people who suffer from irritable bowel syndrome determine the culprit(s) of their digestive woes as they gradually reintroduce these carbohydrates to their diet. Given the complexity and newness of the diet, developed in 2005 by researchers at Monash University in Australia, it’s strongly advised that people interested in pursuing the program work with a dietitian to follow it correctly and healthfully. Your daily menu might include a breakfast of gluten-free toast or oatmeal and low FODMAP fruit (apples: no; berries: yes); a salad for lunch with feta, cucumbers, carrots and salmon dressed with olive oil and lemon juice; and for dinner, chicken with rice and steamed spinach, plus cantaloupe for dessert.
The websites below help explain how and why to follow a low FODMAP Diet:
- Monash University Low FODMAP Diet, the website for the Australian university that developed this diet with links to a booklet and new app.
- Low FODMAP recipes and shopping lists from Boston-based dietitian Kate Scarlata, author of “The Complete Idiot’s Guide to Eating Well with IBS.”
- IBS – Free at Last!, a website and book by Maine-based dietitian Patsy Catsos who, with Scarlata, trains dietitians in the low FODMAP program. Catsos’ website also features a directory of dietitians with expertise in this diet.
Last updated by Rachel Pomerance Berl | January 03, 2014