FODMAP diet – phases, foods, and sample meal plan

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The FODMAP diet aims to alleviate digestive symptoms such as bloating, abdominal pain, excessive gas, or chronic diarrhea. It involves restricting the consumption of carbohydrates that ferment easily in the intestines, thereby serving as a food source for gut bacteria.

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Food and beverage

Therefore, the FODMAP diet has been developed by Australian scientists at Monash University and has been successfully used in the digestive system as well as in the treatment of irritable bowel syndrome. The English word FODMAMAP covers the main idea and assumption of the diet. It refers to the fermenting oligo-, di- and monosaccharides and polyhydroxyl alcohols, which are very poorly absorbed in the small intestine, and their fermentation in the gastrointestinal tract, which causes many disadvantages to the disease.

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The diet fodmap stages

The FODMAP diet assumes two main steps in a diet that eliminates the symptoms of IBS. As the scientists emphasize, the diet should not be used throughout life. It is designed to minimize symptoms, especially in the early stages of irritable bowel syndrome. The first step is to limit foods rich in FODMaps to as few symptoms as possible. It assumes the exclusion of foods that contain high amounts of easily fermenting carbohydrates from the diet and replacing those that contain only a small amount of carbohidrates.

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Foods of the fodmap diet

Foodstuffs indicated in the foodmap contain some of the carbohydrates in question, so the diet is not entirely devoid of these foods. It only leads to a reduction in their intake, which has a very beneficial effect on digestive tract diseases, especially those associated with irritable bowel syndrome. As mentioned earlier, foodstuffs used in soybeans can be divided into two groups: those with a low content of chocolate and high content of easily fermented yogurt. For example, most of the foods in the diet contained in these foods are foods with a high nutritional value.

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Foodmap diet example menu

A well-structured low-FODMAP daily menu provides digestive relief while meeting full nutritional requirements: Breakfast: Warm oat porridge prepared with lactose-free milk or almond milk, topped with firm bananas and fresh strawberries. Lunch: Grilled herb-marinated chicken breast served with steamed white rice, zucchini slices, and a drizzle of garlic-infused olive oil. Afternoon snack: Plain lactose-free yogurt with blueberries and roasted pumpkin seeds. Dinner: Oven-baked wild salmon fillet accompanied by roasted potatoes, carrots, and baby spinach dressed with lemon vinaigrette.

Meal Plan