FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are a type of carbohydrates that can be difficult to digest. People with digestive issues may benefit from cutting down on foods that contain FODMAPs.


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Understanding fodmaps

The Carbohydrates That Affect Digestion

FODMAPs are a type of carbohydrates that can be difficult to digest. 


These carbohydrates aren't fully digested in the stomach. Instead, they travel to the far end of the intestine, where most of your gut bacteria live. The bacteria then use these carbs for fuel, producing hydrogen gas, which can lead to digestive issues like bloating and discomfort. FODMAPs also pull water into your intestine, which may cause diarrhea.


While not everyone is sensitive to FODMAPs, people with conditions like irritable bowel syndrome (IBS) often find relief from reducing them in their diet.


Most FODMAPs pass through the digestive system without being broken down, functioning like a fiber. Some sugars, like lactose (found in milk) and fructose (found in fruits), behave like FODMAPs for some people. Sensitivity to these sugars can vary between individuals, and scientists believe that they may contribute to digestive issues, especially IBS.


When FODMAPs reach the colon, gut bacteria ferment them and produce gases, like hydrogen. This can cause symptoms such as bloating, gas, stomach cramps, pain, and constipation. The water drawn into the intestines by FODMAPs can also lead to diarrhea.

lowfod map diet

how it can improve Digestion and Well-Being

The Low FODMAP diet has been mostly studied in people with IBS, a condition that causes symptoms like:


  • Gas
  • Bloating
  • Stomach cramps
  • Diarrhea
  • Constipation


While the exact cause of IBS isn’t well understood, diet plays a significant role. For many, reducing FODMAPs leads to significant relief, including fewer digestive problems and an improved quality of life. The diet may also help those with other gastrointestinal disorders and reduce mental health symptoms, as digestive discomfort is linked to anxiety and depression.

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guide to following:

a low fodmap diet

Many common foods are high in FODMAPs. To start a low FODMAP diet, it's generally recommended to eliminate all high FODMAP foods for a few weeks. This step is important because removing only some of these foods may not provide the same benefits.


After about three weeks, you can gradually reintroduce high FODMAP foods, one at a time. This will help you identify which foods are causing your symptoms. If a certain food causes discomfort, you might want to avoid it permanently.


Starting a low FODMAP diet can be tricky on your own, so it's a good idea to consult with a registered dietitian trained in this area. They can guide you and help avoid unnecessary restrictions by determining which FODMAPs, like fructose or lactose, are actually causing problems.


Reach out to our team at Dietitians of Alaska for help developing your low FODMAP diet! We’re here for you!

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Develop your Low FODMAP diet with help from Dietitians of Alaska. Our expert team of Registered Dietitians is dedicated to providing personalized nutrition counseling in Alaska to help you achieve your health goals and live your best life. Contact us today to schedule your appointment.

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