3 min read
Irritable Bowel Syndrome - FODMAP
Tomasz Jankowski
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Irritable Bowel Syndrome (IBS) is a persistent ailment of the digestive system (GI). It is distinguished by abdominal pain, bloating, and impaired bowel function (constipation and/or diarrhea). The causes of IBS are deemed to be multifactorial, with contributing factors encompassing previous gastrointestinal infections, disturbances of the gut-brain axis, visceral hypersensitivity, and irregularities in bowel motility.
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Gastrointestinal disorders associated with IBS
Nearly two-thirds of individuals diagnosed with IBS observe gastrointestinal symptoms linked to food - carbohydrates that are not absorbed properly by the body, present in food items such as dairy products, legumes, cabbage, as well as heavy, fatty, and spicy dishes, and popular indulgences like coffee and alcohol, which can initiate or aggravate symptoms. Studies at Monash University have shown that certain carbohydrates, known as FODMAPs, may contribute to a quicker onset of symptoms.
Does a low FODMAP diet truly operate in this manner for individuals with irritable bowel syndrome?
A low FODMAP diet aids in alleviating the symptoms of irritable bowel syndrome. While the positive impacts of a restrictive diet are significantly emphasized, it is important to note that not all FODMAP products can exacerbate gastrointestinal symptoms upon consumption. The onset and severity of symptoms are individual and depend on the degree of absorption disturbance. There are two main mechanisms responsible for triggering symptoms in IBS patients. In the first mechanism, FODMAPs are not well absorbed by the small intestine, resulting in an osmotic effect (drawing fluids into the digestive tract). An excess of fluids can lead to symptoms in the digestive tract. The second mechanism relies on rapid fermentation by gut flora, leading to bloating and the formation of gases that contribute to pain and bloating.
Dietary guidelines with a small quantity of FODMAP
A diet with a small quantity of fermenting oligo-, di- and monosaccharides and polyols (FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols) enables the identification of products that cause discomfort. Recommendations from Monash University suggest excluding FODMAP-rich products for 68 weeks and then gradually reintroducing them under dietary supervision after 8 weeks. The aim of gradual reintroduction is to identify products that cause discomfort. It is recommended to keep a food diary, in which every meal consumed during the day (composition, amount) and any symptoms that occur after eating the meal should be recorded. The symptoms should be rated on a scale of 1 to 10, where 1 means considerable discomfort and 10 means very good condition without symptoms.
What is the overall set of indications for fodmap intolerance?
Indications may start to present almost immediately after ingestion of products or after a certain period. The most frequently reported indications include abdominal pain, diarrhea and/or constipation, nausea, bloating.
Examples of high FODMAP foods and their alternative substitutes
High-FODMAP foods: Grains: wheat, rye, barley and products derived from them. Fruits: watermelon, peaches, plums, nectarines and most dried fruits. Vegetables: onion, garlic, artichokes, leeks, beetroot, cabbage, peas. Legumes: kidney beans, soybeans. Dairy: cow's milk, soft cheeses, yogurts. Sweeteners: honey, high-fructose corn syrup, xylitol, sorbitol. Low-FODMAP foods: Grains: gluten-free bread, sourdough spelt bread, rice flakes, oat flour, oatmeal, gluten-free pasta, rice, quinoa. Fruits: bananas, most berries, grapes, lemons, limes, mandarins, oranges, kiwi, pineapple, passion fruit, papaya. Vegetables: bell peppers, bok choy, green beans, tomatoes, zucchini, potatoes, sweet potatoes, cucumber, carrots, celery, lettuce. Dairy: lactose-free products, hard cheeses. Sweeteners: maple syrup, pure sucrose.
mgr Tomasz Jankowski
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