Experts decode all you need to know about the FODMAP diet

FODMAPs are certain types of carbohydrates that are resistant to digestion and absorption, says Ruchi Sharma

The growing emphasis on gut health has also spurred a renewed interest in eating patterns and foods that fortify the gut - from intermittent fasting to probiotics and gluten-free foods, health-conscious individuals are leaving no stone unturned in their quest for a healthier gut and, as a by-product, a smaller clothing size and improved fitness levels. The latest diet to catch the fancy of the nutritional space is the FODMAP diet. Only, like the Keto diet before it, this diet isn't particularly new.

Blake Lively chose the diet to lose her baby weight. Pic/Instagram

"The FODMAP diet was developed roughly 15 years ago, to treat symptoms of Irritable Bowel Syndrome (IBS). FODMAP is an abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body. Consuming high FODMAP foods can result in abdominal pain and bloating," explains Jinal Patel, a dietician at Apollo Spectra Hospital.

Tyra Banks eats low FODMAP foods for her IBS. Pic/Wikimedia Commons

Why then has such a specialised diet become so popular that many food aggregators are now marking menu items as being FODMAP-friendly? Consider also that less than 15 per cent of the total population of the country suffers from IBS, according to a 2018 study by the DMIMS University. The answer may lie in the celebrity endorsements of this diet - after the birth of her second child, Actor Blake Lively reportedly stuck to a low-FODMAP diet to shed her post-pregnancy kilos.

Karishma Chawla

Supermodel Tyra Banks has also spoken about consciously choosing low-FODMAP foods. But how effective is a FODMAP diet in terms of long-term and sustainable weight loss? Further, is it healthy?

Luke Coutinho

The hard facts
"FODMAPs typically ferment in the large intestine during the process of digestion, drawing in all the water content and producing carbon dioxide, hydrogen and methane gas. This causes the intestine to enlarge, leading to inflammation of the stomach. These carbohydrates are present either naturally or as additives in foods and include fructose, which is present in fruits and vegetables, fructans which are a part of certain vegetables and grains, lactose which is present in dairy, galactans which are a part of legumes, and polyols, the main component of artificial sweeteners," says Karishma Chawla, a nutritionist. Low FODMAP foods include meat and meat substitutes, fats and oils, nuts and seeds (except pistachios), fruits, lactose-free dairy and grains (except wheat), says nutritionist Ruchi Sharma.

Suniel Sharma

Does it work?
Dr Siddhant Bhargava, a nutritional scientist at Food Darzee cautions that high FODMAP foods such as garlic, onion, wheat, rye, dairy products, figs, honey, agave nectar, and sugar-free gums are not necessarily unhealthy. In fact, some of these foods contain fructans, inulin, and galactooligosaccharides, which are wholesome prebiotics that facilitate the growth of beneficial gut bacteria. While many of these foods are otherwise healthy, in certain people, consuming them can cause gastral symptoms. While not specifically designed as a weight-loss programme, the restrictive nature of this diet can lead to people losing weight as essential foods are eradicated.

Dr Siddhant Bhargava

A FODMAP-based dietary plan involves temporarily eliminating high FODMAP foods, says Luke Coutinho, a holistic lifestyle coach. These foods are slowly reintroduced to pinpoint specific triggers for IBS. He shares, "A FODMAP approach only works at a symptomatic level, as it helps you to feel better by relieving discomfort. It does not address the root cause of IBS, which is a faulty lifestyle that includes processed foods, chronic emotional stress, mindless use of medicines, sedentary days, binge drinking, too much tea or coffee, chronic acidity, and inflammation. If you are using a FODMAP approach to improve your quality of life, you must also make parallel lifestyle changes."

Ruchi Sharma

Confusing and restrictive
I had gained some weight during the lockdown. When flights resumed, I experienced bloating and acidity. This inspired me to explore the FODMAP diet. I've found the diet to be very confusing as many healthy foods, such as broccoli, are now off-limits. As a Punjabi, I enjoy eating paneer, which I can no longer indulge in. Most of the available literature about this diet has been written by nutritionists living abroad and include foods that are either not available here or are very expensive. After a fortnight of this diet, I have lost less than 1 kg.
- Suniel Sharma, flight attendant