The Low FODMAP Diet: What It Is, Benefits, and How to Try It

Ever feel gassy, bloated, or ‘stopped up’? I feel your pain, my friend – I’ve been there! The good news is, you’re not cursed to live a gassy life forever. With a few tweaks to your diet, you can get your digestive system humming along and say buy-bye to chronic bloating. 

I experienced this myself during my own recovery by trying the low FODMAP diet. While low FODMAP is mainly used for chronic bloating and SIBO, my practitioner recommended it to support mitochondrial health. So, let’s learn about FODMAPs and see if this diet might work for you!

What Is the Low FODMAP Diet?

FODMAP stands for “fermentable oligo-, di-, monosaccharides and polyols.” These are types of carbohydrates that are resistant to digestion and are mainly broken down by bacteria in your long intestine, producing gas as a potential by-product. (1) Gas, bloating, cramping, constipation or diarrhea could result. 

In her book, Mighty Mito: Power Up Your Mitochondria for Boundless Energy, Dr. Suzanne Bennett explains that eating high FODMAP foods is a stress on your already stressed digestive system: 

“Eating excessive amounts of  fermentable carbohydrates combined with excess bacteria in the gut produces bloating, flatulence, abdominal pain, diarrhea, constipation, and a host of other symptoms leading to inflammation in the body, free radical damage to major organs and mitochondrial dysfunction.” 

The by-products of a high FODMAP diet can be harmful in the following ways:

1. The gases produced, particularly hydrogen sulfide gas, can inhibit mitochondrial function, already inhibited by toxic mold

2. High production of d-lactic acid causes undue stress on your mitochondria 

3. Dysbiosis (bacterial imbalance) can increase

4. IBS (irritable bowel syndrome) can increase

5. LPS (an endotoxin produced by bacteria) can increase 

My Experience with the Low FODMAP Diet

The low FODMAP diet originally seemed very intimidating to me, as many common foods are high FODMAP, including onion, garlic, apples, and ripe bananas. 

But, in most circumstances, you just eliminate high FODMAPs for 4-6 weeks and then slowly introduce these foods back, one by one.

There are plenty of delicious low-FODMAP foods, including broccoli, almonds, and cantaloupe. 

While reintroducing foods, I was surprised by how much more bloated I became. Some of this may be natural when you go from low-gas foods to high-gas foods. I was able to bring back most foods, but I know now that grapes, apples, and dried food will leave me somewhat gassy and bloated.

This is not to say that only high FODMAP foods can upset your stomach. Corn tortillas, raw carrots, and dairy items are low FODMAP, but they don’t work for my body. 

If you suspect or have been diagnosed with SIBO (small intestinal bacterial overgrowth), you may need to stay on a low FODMAP diet for a longer period of time.

FODMAP Foods: Which Ones Are High & Low?

Here is a list of high FODMAP foods to be avoided:

• Veggies: artichokes, asparagus, beetroot, Brussel sprouts, cauliflower, garlic, onion, leeks, mushrooms, and snow peas

• Fruits: apples, apricots, bananas (ripe), blackberries, cherries, figs, mangoes, nectarines, peaches, pears, plums, and watermelon

• Grains: amaranth, barley, rye, and wheat

• Legumes: black-eyed peas, butter beans, chickpeas, kidney beans, lentils, lima beans, mung beans, and split peas

• Nuts: cashews and pistachios

• Dairy: cottage cheese, cream cheese, milk, ricotta, and yogurt

• Sweeteners: agave nectar, honey, molasses, sorbitol, and xylitol

• Beverages: chai tea, chamomile tea, and coconut water

And low FODMAP foods to be chosen:

• Veggies: bean sprouts, bell pepper, bok choy, carrot, cucumber, eggplant, green beans, kale, lettuce, parsnips, potatoes, spinach, tomato, turnips, and zucchini

• Fruits: banana (unripe), blueberries, cantaloupe, grapes, kiwi, lemons, limes, mandarins, oranges, papaya, pineapple, and strawberries

• Grains: brown rice, buckwheat, maize, millet, oats, polenta, quinoa, and tapioca

• Nuts & Seeds: almonds, macadamia nuts, peanuts, pine nuts, pumpkin seeds, and walnuts

• Protein: beef, chicken, eggs, fish, tofu, and tempeh

• Dairy: cheddar cheese, cream, feta, lactose-free milk, and parmesan cheese

• Sweeteners: beet sugar, maple syrup, rice malt syrup, and stevia

• Beverages: almond milk, black tea, coconut milk, coffee, green tea, peppermint tea, rice milk, water, & white tea

When you begin reintroducing foods, remember to go slowly, one by one. That way, you can keep track of which foods work for your body, and which ones don’t

Want More Tips to Optimize Your Digestion?

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If you’re feeling lost and could use help navigating your mold recovery, this book is for you. You can get a sneak peek at it here:

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Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

Check our her easy 5-Day DIY Detox Guide here!

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