“FODMAPs is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These short-chain carbohydrates draw water and gas into the intestines, are poorly absorbed, and can cause gas, bloating, abdominal pain, and changes in bowel movements.”

“The Low FODMAP Diet is a therapeutic protocol for people with digestive distress. It is the most effective, evidence-based dietary intervention for IBS with 50 to 80% of people experiencing a reduction in symptoms.”

“Irritable Bowel Syndrome (IBS) is a disorder characterized by altered bowel movements, abdominal pain, gas, and bloating. There is no diagnostic marker for IBS. Doctors make a diagnosis based on symptoms with diet and stress being the primary triggers. 10 to 15% of the population suffer with the condition.”

“In addition to IBS, research the Low FODMAP Diet can be a short-term strategy for managing symptoms in people with IBD, SIBO, ongoing bloating, or endometriosis. The protocol is not a treatment for these conditions.”

“With the Low FODMAP Diet, it’s important to get evidence-based guidance. Many people are implementing the protocol the wrong way or it is not appropriate for them. The Monash FODMAP Diet app has a healthcare provider database to find a certified practitioner.”

“The FODMAP’s protocol is a three-step process—elimination, reintroduction, and personalization. We start with the elimination phase for 2 to 6 weeks to calm inflammation and reduce symptoms in your gut. This temporary phase is restrictive and should not be extended to avoid nutritional deficiencies and disordered eating.”

“The reintroduction phase is a slow and methodical process and typically lasts 3 to 6 months. We test each FODMAP category separately, challenging foods three times to monitor symptoms. Portion sizes determine tolerance thresholds.”

“With the personalization phase of the protocol, we figure out how to minimize the effects of trigger foods, find substitutions, focus on stress management, and develop a way of eating that is sustainable and joyful.”

“There’s a lot of misinformation and outdated data about the Low FODMAP Diet. The most reliable source is the Monash FODMAP Diet app that gets updated regularly in consultation with doctors and dietitians.”

“The Low FODMAP Diet is very restrictive and can lead to gut microbiome changes, nutrient deficiencies, development of food fears or disordered eating, and social isolation. Work with a certified practitioner to avoid these things.”

“FODMAP sensitivities can change. Foodborne illnesses, stressful events, or hormonal changes often trigger changes.”

“One of the most common misconceptions of the Low FODMAP Diet is that it’s a forever diet. The goal is to find your triggers and then liberalize the diet to avoid nutrient deficiencies and experience more joy with food.”