What is the FODMAP diet and how can it lower gastro-intestinal distress?
Fodmap Diet | Photo Credit: iStock Images  Key Highlights FODMAP diet is not a weight loss diet, though it may probably help some people achieve that. The FODMAP diet is a clinical way to figure out what foods best suit you digestive tract and which ones irritate it. This wellness diet is also not a long-term diet as lack of fibre and overall nutrition in food is not good over longer periods. Your doctor may have even probed for the possibility of Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and other functional GI disorders. Your doctor may have suggested you start avoiding certain foods and ensure intake of a particular type of foods - the banned ones being foods that gastroenterologists call the FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating. The low-FODMAP diet, therefore, eliminates these carbs in excess and focuses on a minimal quantity to be consumed. GOOD TO EAT:  Plenty of vegetables Easily digestible pulses like moong dal Seafood, fish All green leafy vegetable Rice, millets Walnuts, pumpkin and sunflower seeds Decaf teas Citrus fruits, berries Coconut Lactose-free dairy, Non-dairy milk Hard cheeses Meat, chicken, eggs Soy Oats, quinoa Small servings of nuts and seeds. WHAT NOT TO EAT:  Dalia, wheat, maida Cauliflower and mushrooms. Rye, barley Garlic, leeks, onions Cashews and pistachios Rajma, baked beans, lentils, soya Dairy items (animal milk - lactose products) Mangoes, pears, watermelon Corn syrup and honey  This is a short term diet:  FODMAP foods are eliminated or severely limited for 2-8 weeks, then gradually reintroduced into a low-FODMAP diet to see if they cause symptoms (elimination diet). Why this cannot become a permanent diet plan has several reasons. A study by King's College (London) and Monash University showed:  2 major FODMAP (Fructans & GOS) help the growth of good bacteria in our large intestine These studies have shown that by adhering to a strict low FODMAP diet, levels of some of our good bacteria fall We reduce FODMAPs to improve IBS symptoms because they are fermented and produce gas BUT we need them in the diet long term to obtain the right balance of gut bacteria. Reintroduce High-FODMAP foods slowly:  Therefore, it is important and best to advise people that a very strict low FODMAP diet should not be followed over the long term. Patients who are on the diet, must try and re-introduce some high FODMAP foods if they are able to tolerate it, advise the Monash University researchers. Everyone is different and so you will have to discover your own 'tolerance level'. Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.