FODMAP intolerance

What is FODMAP intolerance?

FODMAP intolerance refers to a sensitivity to specific short-chain carbohydrates—known as FODMAPs—that are poorly absorbed in the small intestine. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are common in certain foods, including dairy products, legumes, certain grains, and a variety of fruits and vegetables. When consumed, these FODMAPs can ferment in the digestive system, leading to discomfort in people with FODMAP intolerance. For those affected, understanding and managing FODMAP intolerance can make a significant difference in daily comfort and quality of life.

FODMAP intolerance symptoms

The symptoms of FODMAP intolerance are often similar to those of other digestive issues, which can make it challenging to identify. Common FODMAP intolerance symptoms include bloating, gas, abdominal pain, and digestive discomfort. Some individuals may also experience changes in bowel movements, including diarrhea or constipation, after consuming high-FODMAP foods. Recognizing these symptoms and understanding FODMAP intolerance is essential for those experiencing chronic digestive discomfort, as proper identification can lead to more effective management.

Testing for FODMAP intolerance

While there is no definitive medical test for FODMAP intolerance, a common approach involves an elimination diet guided by a healthcare provider or dietitian. This form of FODMAP intolerance test helps individuals identify which FODMAPs may be triggering their symptoms. During an elimination diet, high-FODMAP foods are removed from the diet for a set period, typically several weeks. After this phase, foods are gradually reintroduced one by one to observe any potential reactions. This systematic process helps pinpoint specific FODMAP sensitivities, enabling individuals to customize their diet for improved digestive health.

Before starting a FODMAP elimination diet, consider taking an online intolerance test to create a more personalized dietary plan.

Managing FODMAP intolerance with a low FODMAP diet

For those diagnosed with FODMAP intolerance, managing symptoms often involves following a low FODMAP diet. This approach reduces or eliminates high-FODMAP foods, focusing instead on low-FODMAP options that are gentler on the digestive system. Some examples of high-FODMAP foods to avoid include apples, onions, garlic, beans, and milk. Instead, low-FODMAP options such as bananas, carrots, zucchini, and lactose-free dairy products can be consumed without triggering symptoms for most people.

The low FODMAP diet can be adjusted over time, with guidance, to reintroduce certain FODMAPs in small amounts. Many individuals find that they can eventually tolerate specific FODMAPs, allowing for a more balanced diet while avoiding foods that are most problematic. This approach not only minimizes symptoms but also helps prevent unnecessary dietary restrictions, maintaining nutritional balance.

The importance of professional guidance

Working with a healthcare provider or dietitian is essential when managing FODMAP intolerance. Because identifying and eliminating FODMAPs can be complex, professional guidance ensures that individuals maintain a nutritionally balanced diet while effectively managing their symptoms. Self-diagnosing FODMAP intolerance symptoms can be risky, as it may lead to unnecessary dietary restrictions or nutritional imbalances. A dietitian or healthcare provider can tailor the elimination and reintroduction phases to an individual’s needs, helping them achieve the best possible outcomes without compromising their nutrition.

Instead of following a low FODMAP diet you can try to incorporate digestive enzyme supplements like Quatrase 10,000 (Forte). This can help to digest different FODMAPs.*

You can read more about the topic in our knowledge bank or you can contact one of our dieticians for personalized advice. If you don’t know where your symptoms come from, you can take the intolerance test for more information.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.