Low Fodmap Diet – A Guide
What is a Low FODMAP diet?
A Low FODMAP diet is a type of diet specifically developed to help those who suffer regularly with the symptoms associated with Irritable Bowel Syndrome (IBS). These symptoms may include:
- Abdominal Pain
- Alternating Bowel Movements (ranging from constipation to diarrhoea)
What does Low FODMAP mean?
The Low FODMAP diet stands for:
This refers to both simple and complex sugars/ fermentable carbs that are found in a variety of foods across the food groups. This includes some fruits, vegetables, milk and wheat products.
What are Fodmap foods?
A Low fodmap diet does not mean you cannot enjoy food from major food groups. There are still plenty of fodmap snacks you can enjoy. The types of foods to reduce can be fermentable in the gut or poorly absorbed. This causes the digestive symptoms that are in line with the symptoms of IBS. By managing and monitoring intake of such foods, an individual can effectively manage their IBS more effectively. High FODMAP food categories include fructans, fructose, GOS, lactose, and polyols.
A closer look at the main dietary sources for FODMAP:
Fruit such as figs, mangoes, blackberries, lychees, apples, plums & pomegranate
Find a detailed list of foods to avoid or reduce on the FODMAP diet here.
Where did the Low FODMAP diet come from?
The Low FODMAP diet was developed by the research team at Monash University. It was specifically developed as a way of helping to control the digestive symptoms associated with Irritable Bowel Syndrome (IBS), meaning that there is research proving its effectiveness and success in relieving symptoms.
There are several ways this diet achieves this, which we will touch on below. At Purition, we are aware of the importance of making our products available to everyone, which is why our gluten free protein powders can be enjoyed by those following the Low FODMAP diet. In this article, you will find hints and tips to managing a low FODMAP diet, including a helpful list of low fodmap foods, and tips on how to effectively manage a low fodmap diet.
How do I follow a fodmap diet?
It is important to consult with a health professional on this matter before you begin a Low Fodmap diet. If you have been advised by your GP or healthcare provider to follow this way of eating, then it is always sensible to ensure that you also have the basics of healthy eating right too.
- Are you generally eating a healthy balanced diet with 3 meals each day and healthy snacks if necessary?
- Are you keeping yourself hydrated with plenty of healthy fluids?
- Are you keeping the foods which trigger your digestive symptoms to a minimum?
Having these fundamental basics in place will help you to better incorporate a Low FODMAP way of eating.
The FODMAP diet consists of three stages.
Stage 1: Restriction
– Involves strict avoidance of Fodmap foods
– This lasts for any period between 3 and 8 weeks
– Once you see adequate results with your digestive systems, you can move onto the next stage
Stage 2: Reintroduction
– This involves systematically reintroducing certain fodmap foods into your diet
– This identifies which fodmaps you are intolerant to, as well as those that you can tolerate
– The best way to reintroduce fodmap foods is gradually, testing each food one by one for three days each
Stage 3: Personalisation
– This stage allows you to personalise and modify your diet to include fodmap foods that you enjoy and can tolerate
– The amount you include and the type of foods you eat totally depend on stages one and two, and how your body reacted accordingly.
Don’t forget: A food diary is particularly important, as this is how you will be able to track the types of food that are causing a reaction, if any. Throughout the third stage of the FODMAP diet, where you reintroduce certain foods back into your diet, keeping a food diary will be of particular importance.
Following the FODMAP diet increases the variety and flexibility of your diet, which may otherwise feel restricted and limited, causing unnecessary pain and discomfort to your daily lifestyle.
Top Tip: If you are considering starting the Low FODMAP diet, then download the FODMAP app developed by its creators. It’s available for download via Google Play or Apple Store and can help you on your low FODMAP diet journey.
What can I eat on a low Fodmap diet?
There are still plenty of foods you can enjoy on a Fodmap diet. You are not completely restricted, rather certain foods are limited and removed from your diet for a period of up to 8 weeks. This is to establish and decipher which foods are causing the most irritation or digestive problems. You can find out more about the Fodmap diet by exploring the Monash Fodmap website.
Can I still enjoy Purition if I am on a low FODMAP diet?
Yes, Purition can be enjoyed as part of a low FODMAP way of eating.
The protein that we use in our original varieties is in isolate form. This means it has been filtered to remove the lactose (the sugar carbohydrate found in milk), making it easier to digest and absorb in the gut. The hemp, pea and brown rice proteins in our vegan protein powder are also low FODMAP as is the pea protein that we use, although peas themselves are considered to be high FODMAP. Pea protein is low FODMAP when blended with other low FODMAP ingredients.
Nuts and seeds are a great source of healthy fats, protein and fibre. However, there are a few nuts which are advised not to consume on a low FODMAP diet. Thankfully the amounts and blend of flax, sunflower, chia, pumpkin, sesame and almonds in most of our varieties are FODMAP friendly. However, it’s worth mentioning that our Pistachio variety may contain high FODMAPS. There are plenty of other flavour options to explore – check out our protein powder samples here.
At Purition, we also include Psyllium Husk and apple pectin fibre as part of our ingredients. According to Monash, fibre types such as psyllium are less ‘gas forming’ and therefore are likely to be tolerated better by people with IBS following a low FODMAP diet. (Source)
The chemical structure of pectin differs from that of a FODMAP making it ferment at a slower rate with a more controlled and steadier gas production compared to FODMAPS, therefore safe to include as part of a low FODMAP way of eating. (Source)
Starting a FODMAP diet may seem overwhelming initially, there are still plenty of foods you can enjoy on a FODMAP diet. Plus, you can enjoy and include Purition as part of your daily balanced diet, regardless of following a low FODMAP or not.
At Purition, we have a great variety of flavours so you can get creative with your meals, and our products are also vegan friendly and dairy free, too. What are you waiting for?
Reviews of Purition – Don’t just take our word on it!
5 stars – Emma – Reviews.co.uk
“I am a Purition vegan addict! I suffer from IBS and on the low fodmap eating I tried the vegan product and I have had no problems what’s so ever. I don’t just have shakes I also make my own protein balls for when I’m on the go so I don’t make an unhealthy choice. I feel the cost of Purition is fantastic and the quality is all natural which is what I wanted. I love working out and am now aware about what foods I put into my body due to the IBS. The taste is delicious also as you get the nutty ness come through which I love. I have a shake plus protein balls every day. Would I use another shake? NO WAY customer for life.”