FODMAPs
A group of carbohydrates poorly absorbed by the small intestine that ferment in the colon, producing gas, bloating and digestive discomfort in sensitive people.
FODMAP stands for Fermentable Oligo-, Di-, Monosaccharides And Polyols. These are natural or added sugars: fructose (fruit, honey), lactose (milk), fructans (onions, garlic, wheat), sorbitol/xylitol (sweeteners) and resistant starch (cooked-then-cooled pasta).
The low-FODMAP protocol, developed by Drs Shepherd and Gibson (Monash University), helps 75-80% of people with IBS. It works in three phases:
- Elimination: 4-6 weeks without high-FODMAP foods
- Reintroduction: test each category gradually
- Personalisation: keep only those you tolerate
A fresh angle: the low-FODMAP diet is not the Holy Grail. Even a 75-80% response rate means 20-25% do not benefit. It is also a complex diet that risks creating nutritional deficiencies if not properly supervised. Working with a dietitian is essential.
Equally important: you should not stay on FODMAP elimination. It is a diagnostic and symptom-management step, not a lifelong diet. Staying on it too long creates psychological dependence and reduces microbial diversity.
The link with stress: dysbiosis created by the somatisation of stress (the gut feels everything) can generate FODMAP sensitivity. Psychological support or relaxation often complements the diet.