Scientifically speaking, against bloating: what does the FODMAP diet know?

What Is FODMAP?

FODMAP is an acronym referring to specific types of fermentable, poorly absorbed carbohydrates that often trigger gastrointestinal symptoms such as bloating, abdominal pain, and diarrhea in sensitive individuals. It stands for:

• Fermentable Oligosaccharides (e.g. fructans)

• Disaccharides (e.g. lactose)

• Monosaccharides (e.g. fructose)

• And

• Polyols (e.g. xylitol, sorbitol)

These compounds are fermented by gut bacteria, producing gas and drawing water into the intestines — both of which can cause discomfort and distension.

Effective, But Not DIY

The low FODMAP diet was developed at Monash University in Australia and remains the only globally recognized, evidence-based dietary intervention for IBS. It is also endorsed by Hungarian clinical guidelines and has been shown to alleviate symptoms in 74–86% of IBS patients.

Beyond IBS, the diet may also help manage gastrointestinal symptoms related to inflammatory bowel disease (IBD), SIBO (small intestinal bacterial overgrowth), functional dyspepsia, endometriosis, and even colicky infants — if followed by the breastfeeding mother.

However, the diet should only be initiated under the supervision of a gastroenterologist and a registered dietitian to avoid nutritional deficiencies and microbiome imbalance.

Not About Elimination, But Substitution

The FODMAP approach is not about cutting out entire food groups, but about smart substitution. For example, apples, garlic, and milk can be replaced by oranges, chives, and lactose-free dairy alternatives.

The diet is structured in three phases:

1. Elimination (2–6 weeks): Remove common FODMAP sources with professional guidance.

2. Reintroduction (6–8 weeks): Gradually test individual food groups for tolerance.

3. Personalization: Build a long-term, symptom-free, yet enjoyable and varied diet.

The goal is not restriction, but improved quality of life and symptom control.

Kitchen Tips and Seasonal Recipes

Cooking techniques can help reduce the FODMAP content of foods. Soaking and discarding the cooking water from legumes, for example, significantly lowers their fermentable carbohydrate levels.

The newsletter also shares practical, springtime low FODMAP recipes, such as:

• Egg and tuna spread with wild garlic

• Pan-seared fish fillet with fresh salad and celery

• Orange-cottage cheese bundt cake (lactose-free)

These dishes are easy to prepare, nutritious, and well-tolerated by sensitive individuals.

When Not Recommended

The FODMAP diet is not advised for individuals with active eating disorders (e.g. anorexia, bulimia), nor in cases where implementation is complex — such as during pregnancy or childhood. In such cases, a simplified “light FODMAP” version may be used under expert supervision.

Supporting Gut Health, Step by Step

Bloating and digestive discomfort affect not only physical well-being, but overall quality of life. The low FODMAP diet offers a flexible, evidence-backed solution to relieve symptoms and restore balance — when done correctly and with professional guidance.

Source: Hungarian Dietetic Association – Nutrition Academy Newsletter, Issue 03/2025
📎 Original document: www.mdosz.hu