FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are types of short-chain carbohydrates and sugar alcohols that are poorly absorbed by the gut. For some individuals, particularly those with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders, consuming high-FODMAP foods can lead to symptoms like bloating, gas, diarrhea or constipation.If I have peaked your interest and you want to give the FODMAP diet a go, here are the steps, often done in three phases:

1. Elimination Phase

• Temporarily eliminate all high-FODMAP foods from your daily nutrition plan (usually for 4-6 weeks). This helps reduce symptoms and identify a baseline for how your gut feels without FODMAP triggers.

2. Reintroduction Phase

• Gradually reintroduce moderate then high-FODMAP foods one at a time, usually over several weeks. This helps identify which FODMAP groups or specific foods cause symptoms for you.

3. Personalization Phase

• After reintroduction, you tailor your daily nutrition plan to include low and moderate FODMAP foods you tolerate well. Occasional high-FODMAP foods may still be included if they don’t significantly worsen your symptoms.

Here are a few examples of FODMAP categories and foods (this is not an exhaustive list):

High-FODMAP (to limit during the elimination phase):

• Oligosaccharides: Wheat, onions, garlic and legumes.

• Disaccharides: Milk and soft cheeses (lactose-containing dairy).

• Monosaccharides: Apples, pears and honey (excess fructose).

• Polyols: Artificial sweeteners (sorbitol, mannitol) and stone fruits like cherries and plums.

Low-FODMAP (safe choices):

• Proteins: Eggs, beef, chicken, turkey, pork, fish, shrimp, scallops, tempeh and firm tofu.

• Vegetables: Spinach, zucchini, arugula, bok choy, cucumber, bell peppers, green beans, lettuce and carrots.

• Fruits: Blueberries, kiwi, cantaloup, oranges and strawberries.

• Grains: Rice, quinoa, corn tortillas, oats, polenta and gluten-free products.

• Dairy: Lactose-free milk and hard cheeses.

• Nuts and seeds: Pecans, walnuts, peanut butter, chia seeds and sunflower seeds.

• Condiments and sweeteners: Maple syrup, soy sauce (no gluten), olive oil and balsamic vinegar.

Here is a sample day of eating low-FODMAP:

Breakfast

• Omelette with spinach and bell peppers.

Snack

• Blueberries and walnuts.

Lunch

• Grilled chicken with spinach, cucumber and zucchini salad dressed with olive oil and balsamic vinegar.

Dinner

• Baked salmon with quinoa and steamed carrots and green beans.

Tips for the Elimination Phase

1. Plan meals in advance.

   • Batch cook low-FODMAP meals to reduce time stress.

   • Prepare snacks like rice cakes with peanut butter.

2. Watch out for hidden ingredients and sweeteners.

   • Check labels for high-FODMAP ingredients like onion, garlic or high-fructose corn syrup.

   • Avoid sorbitol, mannitol and other polyols in sugar-free products.

3. Add flavor without FODMAPs.

   • Use fresh herbs like basil, parsley or cilantro.

4. Hydrate.

• Drink plenty of water, especially if you’re reducing fiber intake temporarily.

5. Track your progress:

   • Keep a journal to record meals, symptoms and digestion patterns.

Remember, following a low-FODMAP diet is temporary. The goal is to begin healing your gut while you identify your trigger foods. 

Need some extra help? Reach out to one of our AMAZING Sport Dietitians and set up a consultation to get you on the right plan to improve your digestive health.

PS - If you really want to take control of your digestive health, purchase my Eliminating GI Distress in Endurance Athletes self-study course.

PPS - Subscribe to the eNRG Performance YouTube Channel for some great nutrition videos!