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FODMAP diet for irritable bowel


If you were looking for an irritable bowel diet , you have come to the right place. With the fodmap diet , you will be able to combat various problems that usually appear when you suffer from conditions related to both the colon and the irritable bowel . If you want to know more about how to do this diet, and some interesting facts, keep reading.

What the fodmap diet is about

Before getting into the field of diet fodmap, it is necessary to talk about the meaning of its name. ‘Fodmap’, is an acronym in English that means ‘Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols’. Being the previous carbohydrates characterized by having problems to be absorbed in the small intestine.

These carbohydrates, which can often be vegetable, instead of going to the small intestine as it should normally be, they go to the colon. Once there, the colon absorbs the properties of these carbohydrates, which results in various conditions, such as:

  • Gases
  • Meteorism.
  • Abdominal distension.
  • Constipation .
  • Diarrhea.

Being these symptoms just mentioned, quite characteristic of those who suffer from ‘irritable bowel’. Here the fodmap diet plays an important role, since it proposes eliminating these carbohydrates from the diet from the diet , so that the condition does not manifest itself.

Let us remember that fodmap in its translation into Spanish refers to the various carbohydrates that make it up. Next, we will talk about the representation of each of these in terms of food.


All foods that fodmap prohibits are those that have fermentable carbohydrates . These, as their name indicates, present a fermentation of these carbohydrates once inside the body. However, not all carbohydrates or sugars that we eat have this particularity of fermentation.

Some of the oligosaccharides that the fodmap diet does not recommend are the following:

  • The wheat.
  • Honey.
  • The syrups.
  • The onion.
  • The eggplant.
  • Garlic.
  • Beets.


Disaccharides are basically the result of two monosaccharides joined. Thus, the presence of these is commonly found in foods such as those mentioned below:

  • Milk.
  • The Ice creams.
  • The yogurt.
  • The Beet.


These are usually known as ‘simple sugars’ , characterized by the fact that they cannot be broken down into other types of compounds. This makes sense of its name, as the prefix ‘mono’ means ‘unit’. Among some of the foods that have these simple carbohydrates, are the following:

  • Apple.
  • Pear.
  • Mango.
  • Watermelon.
  • Cherry.
  • Cheeses
  • Asparagus.
  • Syrups
  • Lactose-rich foods.


These carbohydrates are characterized mainly by having a greater amount of hydroxyl than sugar . Furthermore, they are also considered as a kind of sweeteners. Among some of the foods that have polyols among their composition, we will find the following:

  • Plums.
  • Blackberries.
  • The avocado .
  • Cauliflower.
  • The mushrooms.
  • Peas.

Each organism can react in a different way to each food. That is why it is necessary to evaluate which ones our body can tolerate and which others cannot. We will talk about this a little later, when we go into detail about the structure of the fodmap diet.

Low fodmap diet

The first thing you should keep in mind is that the low fodmap diet, above all, has therapeutic purposes . Try to go to a health professional who can evaluate your case and help you know what kinds of foods your body can tolerate. It is not advisable to carry out this diet empirically, or without the supervision of a professional.

When is it recommended to carry out this diet?

As has been said before, fodmaps diets are usually carried out in patients who experience irritability problems at the level of the colon or intestine. It is advisable to apply this diet, in case of suffering from any of these conditions.

However, it is not essential to be sick to carry out a diet. You can also go to a nutritionist or a duly trained professional and advise you if you want to apply the fodmap diet, to lead a healthier life.

How to diet fodmap

As mentioned above, it is very important to see a health professional for a fodmap diet. Remember that this diet is not a game . And precisely due to its restrictions and controls, it must be supervised by a trained professional.

Likewise, this diet is made up of 3 main periods or phases. Next, we will mention what each of these characteristic phases of the fodmap diet consists of.

First phase

It occurs when the body is purified of carbohydrates responsible for causing discomfort in the colon. The duration of this period can be varied, culminating once the body is completely cleansed. During this ‘cleaning’ period, it is also recommended to include the presence of probiotics .

Second level

This is known as the ‘trial and error’ phase. During this period, what is done is to look for the specific agents causing the conditions. For this, various carbohydrates are included in varied doses, analyzing the body’s responses.

Remember that each case is particular, which means that some people can tolerate some foods that others cannot. Thus, this second phase may involve an extensive trial period where even less than encouraging results may appear.

However, this period is essential to better understand the level of tolerance that each organism has .

Third phase

In the last phase, what is done is to carry out a diet with the carbohydrates that each organism is able to tolerate . Remember that it is not about eliminating all carbohydrates from the body. What is sought is to analyze each case in a specific way to establish a diet where the greatest amount of them can be included without experiencing adverse effects.

It should be noted that this diet is still being studied and analyzed. This, in order to know better and better its effectiveness and impact on the body.

What foods should not be eaten on the fodmap diet?

As mentioned above, the foods prohibited within the fodmap diet are those that contain fermentable carbohydrates. Thus, it is advisable to avoid the consumption of all foods that are composed of the following carbohydrates:

  • Oligosaccharides
  • Monosaccharides.
  • Disaccharides.
  • Polyols.

This rule should be maintained at the beginning of the diet. When through experimentation it can be known which of these foods the body can tolerate, they can be included in a moderate way .

What foods are recommended to eat in the fodmap diet?

During the fodmap diet, the ideal is to eat those foods low in these carbohydrates. Since, they will help to avoid the production of gases in the body, which bring with them the affections in the intestine and colon that were mentioned before. Some of these low-fodmap foods that can be eaten while dieting include:

Fruits that could be eaten

As we saw previously, there are a large number of fruits high in fodmap that are not recommended to be ingested during the diet. Luckily, there is also another considerable amount of fruits characterized by being low in fodmap, being ideal to consume. Some of them include the following:

  • Grapes.
  • The Kiwi.
  • Pineapple.
  • The lemon.
  • Strawberries.
  • The Orange.
  • The grenade.
  • Tangerine.
  • The melon.
  • The papaya .

Vegetables that could be eaten

In the case of vegetables, we also saw that there are many that contain a high fodmap. Finding such everyday foods with high amounts of fodmap, it is difficult to carry out this diet. However, this is not impossible. There are also low-fodmap vegetables , which can be implemented in the diet, such as:

  • Broccoli.
  • Basil
  • The pumpkin.
  • Tomato.
  • Turnips.
  • The potato.
  • The cucumber.
  • Peppers.
  • Spinach

Cereals that could be implemented in the diet

Although there are some cereals with high levels of fodmap, all is not lost. You can also find some cereals with low levels of these carbohydrates. Finding among some of these, the following:

  • Quinoa.
  • Millet.
  • Rice.

Also, both dark chocolate, eggs, coffee and tea, are alternatives that you can choose to carry out a diet low in fodmap.

Meats that could be implemented in the diet

As far as meats are concerned, various types of meats can be consumed when carrying out a fodmap diet. However, it is best to try to eat meats of marine origin . Thus, among some of these meats that can be eaten, the following are found.

  • Red Meat.
  • Fish.
  • Marine food and its derivatives.

As has been seen, although many foods are limiting when eating a low fodmap diet, there are also some options that make it perfectly possible.

Benefits of a low fodmaps diet

The main benefit that can be experienced when carrying out a fodmap diet will be that of a considerable improvement of intestinal and colon irritation problems. In this way, they can reduce the presence of some specific conditions, such as:

  • Pain and swelling in the abdominal area.
  • Diarrhea and flatulence.
  • Constipation .
  • Another type of symptoms produced by irritation of the colon and small intestine.

It is necessary to re-emphasize, given the fact that this diet must be carried out under the supervision of a properly trained professional. In this way, the appearance of adverse effects can be avoided, such as the lack of some nutrients necessary for the body .

Adverse effects of the low fodmaps diet

Although a diet low in fodmaps can be quite effective in reducing the ailments caused by irritation of the small intestine and colon, it can also bring with it some negative consequences for our body.

Among some of the negative or adverse effects that a diet low in fodmaps can bring, are the following:

Eating disorders

It is believed that people affected by gastric problems may experience anxiety episodes, capable of generating eating disorders . In addition, having a limited eating method, those who follow the diet low in fodmaps, may feel self-conscious, especially in activities that involve food in the social sphere.

This undoubtedly affects the emotional system of those who suffer from these gastric or intestinal conditions. Even in some more severe cases, ‘ orthorexia nervosa’ can occur as a consequence of eating disorders.

Problems related to intestinal microbiotics

In our body there are bacteria that can be beneficial for cleaning the body. A diet low in fodmaps may involve the reduction of both fructooligosaccharides as well as galactooligosaccharides . Finding the amount of these elements limited in the diet, the body may lack bacteria that benefit it .

This in the long term, can bring with it different health conditions. Therefore, it is essential to be under medical supervision while this diet is carried out . In this way, the adverse affects that may appear, produced by eating low in fodmaps, can be evaluated and treated.

Remember that following a low fodmap diet should not be taken lightly

As we have seen, a diet low in fodmaps can bring benefits for those who suffer from gastric and intestinal conditions. However, due to the possible adverse effects that may appear with it, you should avoid taking it lightly.

In addition, it is essential to know how to carry out this diet so that it can work properly . This is why the strict supervision of a healthcare professional during this process is so important.

So, if you suffer from an irritable colon or small intestine, and you are considering using this diet, do not hesitate to go to a properly trained specialist. This will be able to advise you in the best way evaluating your particular case.


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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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