FOODS THAT HEAL

The research-backed low-FODMAP diet can be life changing for people with IBS and other Gl issues. Here, a dietitian breaks it down for you.

- KAREN ANSEL, R.D.N.

Not all diets are about weight loss.

For people with digestive issues, there’s a way of eating that has an almost mythic vibe to it, with proponents swearing that it can improve gas, bloating, and stomach pain: the low-FODMAP diet.

Yet despite the growing popularity of low-FODMAP, there’s lots of confusion surrounding it. It’s not for everyone, and it’s very complicated, so it requires dedication and know-how. The FODMAP approach isn’t like other diets that might simply have a list of entire food groups that are off-limits,” says Patsy Catsos, M.S., R.D., author of The IBS Elimination Diet and Cookbook. It’s more nuanced.”

Factor in loads of misinformation online, and it can be tough to know which foods are OK to eat or how long you should follow the diet. You should always consult a dietitian or a physician before attempting an elimination diet, but here are the basics:

What Exactly Is a FODMAP?

FODMAP may sound like, well, a map for food, but the name is actually an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Those big words are, simply put, small carbohydrates that are commonly mal-absorbed and prone to fermentation (chemical breakdown). They're in all kinds of healthy foods such as fruits, vegetables, beans, wheat, and milk. Even though we eat them every day, these little guys can be difficult for our bodies to break down and absorb, and stragglers can sometimes travel through the intestine undigested. That’s when the trouble begins for people with chronic digestive issues. Certain undigested FODMAPs pull water into the small intestine, which can lead to diarrhea. Others make their way to the large intestine, where gut bacteria ferment them for food (hello, gas and bloating!).