Low FODMAP Diet: How to Stop Bloating and Digestive Discomfort

The low FODMAP diet is a proven method for alleviating digestive complaints such as abdominal pain, flatulence, diarrhoea or constipation. It involves avoiding certain food groups such as lactose, fructose, sugar substitutes and certain polysaccharides. Ultimately, the aim of the diet is to identify the individual triggers of the symptoms and to develop a long-term personalized nutrition plan according to the low FODMAP diet. 

What is a low FODMAP diet and who is it suitable for?

The low FODMAP diet aims to eliminate or greatly reduce certain short-chain sugars. As these cannot be fully absorbed in the intestines of those affected, symptoms such as flatulence or diarrhoea occur in combination with abdominal pain or cramps. The diet is therefore primarily used for irritable bowel syndrome, lactose intolerance, fructose malabsorption, sorbitol intolerance and coeliac disease. 

A low FODMAP diet can be beneficial for people with various digestive problems. People with irritable bowel syndrome, also known as IBS, as well as people with lactose and/or fructose intolerance, for whom avoiding foods containing lactose and/or fructose alone did not bring any improvement, report a positive effect from the diet. People with inflammatory bowel diseases such as Crohn's disease have also had good experiences with the low FODMAP diet.

Medical or nutritional advice

It is important to consult a doctor or nutritionist to rule out other causes and ensure a balanced supply of nutrients. With a structured and customised nutrition plan for a low FODMAP diet, a life free of symptoms can be possible again for those affected.

The three phases of the low FODMAP diet

The low FODMAP diet is divided into three phases. This structure can be used to recognise an individual intolerance and develop a long-term nutrition plan for a life free of symptoms.

Phase One - Elimination Phase

During the first phase, you avoid FODMAP-rich foods for four to six weeks. This phase allows the body to heal and alleviate symptoms. Avoiding these foods can lead to a significant improvement in symptoms. 

However, if there is no improvement in symptoms, then FODMAPs were probably not the cause of the symptoms. In this case, other nutrients, nutrient groups and food groups that may be causing the symptoms need to be investigated.

Phase Two - Reintroduction Phase

In the second phase of the FODMAP diet, individual foods are gradually integrated in order to find out how much is tolerated. It is advisable to select one food per week and eat it twice in a normal portion. It is important to keep a close eye on whether symptoms recur. This is the only way to identify the specific FODMAP foods that act as triggers for the digestive tract.

Phase Three - Personalization Phase

In the third phase of the diet plan, a low FODMAP diet is developed that involves as few restrictions as possible and still enables a balanced diet.

The restriction phase should ideally last four to six weeks. A long-term dietary change can also be associated with potential restrictions that could lead to nutrient deficiencies. If there is an improvement in symptoms after the withdrawal period, tried and tested foods should be slowly reintroduced. Again, if after the Elimination Phase there's no improvement in symptoms, then FODMAPs were probably not the cause. So, it's imporant to consider other food groups or lifestyle changes (to ease stress, for example).

Low FODMAP diet: A list helps - What can I eat?

A list with an overview of well-tolerated low-FODMAP foods and those that should be avoided is particularly helpful in implementing the low FODMAP diet. Consultation with a doctor or nutritionist is essential to avoid nutrient deficiencies. Certain types of fruit and vegetables are also less problematic on a fructose-free and/or low FODMAP diet. However, apples, garlic, onions, honey or sugar substitutes such as sorbitol or xylitol should be avoided.

Our fructose-free foods that comply with the low FODMAP guidelines are labelled accordingly in the product details. We also work in partnership with the renowned Monash University. The university is a leading institution and expert in the field of FODMAP and an important low-FODMAP certifier. 

Low FODMAP diet: support for nutrition with FODMAPs Frusano

At Frusano, we know all about low FODMAP and especially fructose-free diets . That's why we know that your gut health is particularly important after the Elimination Phase of the low FODMAP diet: fibre and probiotics strengthen the microbiome and promote digestion and a strong immune system. In addition to fibre-rich foods such as wholegrain products and suitable vegetables, you should also use probiotic products. 

Frusano offers specially developed products for this purpose - such as the "Fructo-Biotic Daily Shot". This is a probiotic shot with 400 million lactic acid bacteria that is free from fructose, sugar alcohols and inulin. High-fibre crackers with buckwheat, quinoa and rice also support a balanced diet during and after the strict Elimination Phase. 

Low FODMAP Diet in practice

With sufficient planning and the right low FODMAP dishes, the diet can be easily integrated into everyday life. A clear overview and a structured approach are essential:

• Avoid ready-made products: These often contain hidden FODMAPs such as sorbitol, inulin, fructose or glucose syrup.
• Cook fresh and with natural ingredients: Find out about fructose-free recipes for fructose-free baking and cooking, for example, and have full control over the contents of your meals.
• Focus on compatible foods: Gluten-free cereals, lactose-free dairy products, plant-based milk alternatives, tofu, eggs or rice are all suitable.
• Avoid raw food in the evening: This can put a strain on the gut, so it is advisable to opt for steamed vegetables or a light soup.
• Use a diet plan: Keep a written record of tolerated and problematic foods to help you target your diet.
• Read ingredient lists carefully: Even supposedly healthy products, such as muesli or small snacks, can contain FODMAP-rich foods.

Over time, the new diet becomes routine - and brings noticeable relief in everyday life. Regular exercise and avoiding stress also have a positive effect on digestion. Don't forget to drink at least two litres of water a day to keep your body hydrated. This way, nothing stands in the way of a successful low FODMAP diet. 

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FAQ - Frequently asked questions about the low FODMAP diet

Are low FODMAP foods good for IBS?

Yes, in most cases, low FODMAP foods can help to alleviate the symptoms of IBS. The FODMAP content in foods indicates the amount of fermentable carbohydrates that can cause digestive discomfort in the gut. If you eat low FODMAP products, you can significantly alleviate your symptoms.