If you're someone who experiences digestive issues or Irritable Bowel Syndrome (IBS), you've probably heard of the FODMAP diet. This best diet plans for IBS sufferers is designed to eliminate certain types of carbohydrates that can cause bloating, gas, and other uncomfortable symptoms. However, with so many commercial diet plans out there, it can be overwhelming to determine which one is right for you. That's where this comprehensive review comes in. We've researched and tested some of the most popular FODMAP-friendly diet plans on the market, and are here to share our findings with you.
The Science Behind FODMAPs and Digestive Issues
FODMAPs are types of carbohydrates that are not easily absorbed by the small intestine, and instead, are fermented by gut bacteria, causing gas and bloating. This fermentation process produces short-chain fatty acids and gases like hydrogen and methane, which can cause discomfort and pain.
For people with IBS or other digestive issues, the body's ability to process FODMAPs is impaired, leading to these symptoms. By eliminating high FODMAP foods from the diet, the amount of fermentation in the gut is reduced, which can lead to a reduction in symptoms.
Benefits of a FODMAP Friendly Diet Plan
One of the main benefits of a FODMAP friendly diet plan is that it can significantly reduce digestive symptoms for people with IBS or other digestive issues. By eliminating high FODMAP foods from the diet, the amount of fermentation in the gut is reduced, which can lead to a reduction in gas, bloating, abdominal pain, and other symptoms.
Another benefit of a FODMAP friendly diet plan is that it can help people identify which specific foods trigger their symptoms. By eliminating high FODMAP foods from the diet for a period of time, and then gradually reintroducing them one by one, people can determine which foods they need to avoid to manage their symptoms.
Common FODMAP Foods to Avoid
There are many common foods that are high in FODMAPs that people on a FODMAP friendly diet plan should avoid. These include:
- Dairy products like milk, cheese, and yogurt
- Wheat products like bread, pasta, and cereal
- Fruits like apples, pears, and watermelon
- Vegetables like onions, garlic, and cauliflower
- Legumes like beans, lentils, and chickpeas
- Sweeteners like honey and agave nectar
It's important to note that not all high FODMAP foods will trigger symptoms for everyone, and that individual tolerance levels can vary. That's why it's important to work with a healthcare provider or registered dietitian when starting a FODMAP friendly diet plan.
Where are the best FODMAP friendly resources?
There are two lists: Kresser Institute and Monash University. My favorite lists to go off of are from the Kresser Institute. I don't really like the Monash, even though it's the most popular and even includes an app you can download to look up foods on the go. Some of the things that the Monash says are appropriate to have a lot of people who follow the FODMAP diet say aren't. It was actually the Monash that was the result of one of my ER visits.
How did you find the best diet plans?
I've ranked the top 3 best and worst diets for the new year based on the US News Report best diet.
How did US News rank the diets?
They had specific categories: prepared diets, healthiest overall, meal plans, and worst diets. We took the top 3 of each category and ranked them.
Best Diet Plans
It's time to talk the best plans for your diet needs! These are the top three that made the list:
Mediterranean Diet
Research and statistics show that those who live in the area by the Mediterranean sea live the longest and healthiest lives. Eating a diet rich in diverse foods and flavors while good for your heart and overall health is one of the bonuses of this diet.
This is also a fantastic diet for those on a FODMAP diet. It is easy to incorporate, and only needs some simple tweaks to recipes to make it FODMAP friendly.
FODMAP options: Yes, but may require omitting certain fruits, dairy, or vegetables.
I found some ideas for Incorporating a Mediterranean Diet and FODMAP by Monash. Funky Junk Interiors also talked about starting the Low FODMAP Mediterranean Diet For recipe ideas E.A. Stewart has some great Gluten Free Mediterranean Recipes (FODMAP Friendly).
Dash Diet
The Dash Diet is a modification of the Mediterranean Diet. It's a diet rich in fruits and vegetables along with low fat or non dairy items. It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It was originally designed to lower blood pressure, not as a weight loss tool. Many have seen some great health benefits from it as an overall healthy eating tool.
Following the Dash diet would be similar to the mediterranean in that substitutions would need to be made for some of the fruits, vegetables, whole grains and nuts the diet includes.
Since the Mediterranean diet is so popular and has a lot of science backing it's health benefits, the Dash Diet also includes a lot of health benefits as well.
Any FODMAP Friendly Options: Yes, but very, very limited. It was difficult to easily find lists, recipes, etc that met the Dash and FODMAP friendly lists. Following the more accessible Mediterranean Diet would be more friendly for those on the FODMAP.
Unfortunately, I couldn't find any good links to recipes at this time, but I will continue to look for some! Feel free to leave me a comment if you find any and I'll include them in this article!
Flexitarian Diet
The flexitarian diet is a vegetarian based diet. But the great news is you don't flinch when the urge to eat a steak or hamburger hits. Enjoy it and eat it! It is a great balanced diet as you are eating a plant based diet but have the flexibility of adding in animal based proteins on occasion.
FODMAP Friendly Options: Yes, but could be difficult as many vegetarian diets have a lot of beans included in recipes. Substitutions will often have to be made.
I found some information on low FODMAP foods for vegans by The Vegan RD along with some Plant Based Diet Recipes by Sharon Palmer. You can also find some great Flexitarian FODMAP Recipes by E.A. Stewart to help you get started.
COMMERICIAL DIETS
These diets are often on the news and promotions and ads run all the time about the flexibility and ease of their diet plan. But does it stack up as the best diet plan?
WW (Weight Watchers)
Weight Watchers been around for a long time. It's also one of the oldest most popular diets. Offering coaching, in person training and a flexible diet, Weight Watchers is one of the most successful commercial diets on the market.
Are there FODMAP Friendly Options: Yes, but you will need to check a lot of the recipes as they aren't a lot of FODMAP friendly options and you will need to modify the suggested meal plans and recipes offered on the site.
I did find some Healthy Weight Watchers Foods for People With IBS by Simple Nourished Living and Weight Watchers and IBS Story by Weight Watchers.
Jenny Craig
Jenny Craig came about to make dieting simple. No points counting, just easy meal plans and products to make dieting simple for you. That's probably why it made US News #2 spot. Today Jenny Craig even offers a DNA test that helps figure out what foods are best for your DNA.
But while easier, is it FODMAP friendly? I instantly thought "no."
I went to the website and instantly ruled out most of the plans. The only plan that might work on the Jenny Craig plan would be the reduced carb plan, but even then you would need to see an ingredient list and have the option of eliminating certain meals that aren't FODMAP friendly. In addition, the website states that Jenny Craig is not food for those who have celiac as many of their products contain gluten.
I feel your pain though. I love the idea of just having food sent to my door that's not only portion controlled but FODMAP friendly.
I did find some companies out there that do offer FODMAP delivery meal plans. Modify Health is my top favorite. Epicured is probably my second pick. They also deliver prepared meals nationwide to your doorstep. All are FODMAP friendly and there are a lot of varieties to choose from. If getting prepared meals to your door might be too expensive and you want to try tackling meal planning on your own consider FODMAP meal plans by PlateJoy.
WORST DIETS
It's time to talk worst diet plans. Here are the ones we found we're the least recommended:
Paleo
The Paleo diet takes out refined and processed foods and has you eating red meat, fish, poultry and vegetables. All things that are great for you. But is a Paleo diet FODMAP friendly? US News ranked it among the worst diets but the verdict is still out.
While you can find lot's of FODMAP friendly Paleo recipes, overall it probably isn't recommended. For example, if you are on the FODMAP you know that nuts like almonds need to be consumed in low quantities. A lot of Paleo breads are made from nut flours. So it may be really hard to stay on a Paleo diet long term if you are on a FODMAP diet.
Does the Paleo diet have any FODMAP friendly options?: Yes, but most of what I could find on a Paleo/FODMAP diet did not recommend it for long term sustainability due to the time needed to make recipes FODMAP friendly. A lot of packaged Paleo items contain high FODMAP foods, and adaptation is necessary in a lot of Paleo recipes containing Paleo flours.
I did find this list of Paleo FODMAP approved foods list by Kresser Institute and some Paleo FODMAP approved recipes by Fun without FODMAPS if you would like to look more into the Paleo diet.
Whole30
Whole30 was a widely popular diet several years ago. A coworker of mine just finished the Whole30 diet recently. Whole30 has you omit certain foods from your diet for 30 days. By the end of the month, you don't crave those foods anymore, lose weight and reset your eating.
This diet has been seen as questionable with a lot of people. The sustainability of the diet over long term is where US News drew the line. Not too many people do well on this diet long term. It also doesn't make a whole lot of sense with the FODMAP plan. Whole30 and the FODMAP diet don't really go together. The issue with the compatability of FODMAP and Whole30 isn't OMITTING, it's FINDING foods and recipes that aren't going to irritate your stomach all the time anymore. But, Whole30 does offer some healthier eating options and may help reset some of your unhealthier eating habits.
Does Whole30 have any FODMAP Friendly Options: Yes. But it is not recommended due to the difficulty of following the two plans.
You can get a Whole30 FODMAP shopping list by Whole30.com along with some Whole30 FODMAP Recipes by The Roasted Root. There are also some Whole30 and FODMAP diet plan tips by Casa de Sante available.
Dukan & Keto
The Dukan Diet is a four phase program that includes low carb and high protein foods. The keto diet is another similar low carb diet that places your body into a state of ketosis to burn weight. NO long term studies have been done on either of these diets.
The Dukan diet is not FODMAP friendly due to the extreme nature of the diet. A lot of information is also not readily available to help those following the FODMAP diet to also follow the Dukan diet. Your options at the time of this writing are very limited.
The keto diet is also questionable. And not because I lived for 15 years with a Type 1 diabetic. For me, it was drilled into my head that ketones=bad. Ketosis is bad. But many have said that it is a great kick start diet and one that has really helped aide in weight loss. Just know that the keto diet also contains some drawbacks like the "keto flu."
Dukan and Keto Diet FODMAP friendly options: Yes, but they are limited due to the extreme restrictions of this diet plan.
I did find 100 Allowed Foods on the Dukan Diet by DukanDiet.com (Please note that of the 100 allowed foods, you cannot have ANY of the dairy items he lists as allowed. You cannot have many of the vegetarian proteins if you are trying to follow the FODMAP and this diet plan. My Dukan Diary lists 25 Low FODMAP Diet Dinner Recipes to get you started.
I found this Low FODMAP Keto Food List by Case de Sante along with 18 Low FODMAP Keto Meals by Healthful Pursuit.
Intermittent Fasting
Intermittent fasting has exploded over the past year. It's a diet that involves limiting times for eating. Those who participate in intermittent fasting may only eat from 12pm-8pm and fast the rest of the time. While good, it's not yet known if it is the best for those on a FODMAP or who have IBS or other stomach issues.
While some have seen success on the intermittent fasting diet, the Gastro Center of New Jersey put out an article can intermittent fasting can help IBS. "Success with intermittent fasting isn't guaranteed. Depending on your type of IBS, your stomach might respond negatively to a lack of food. Intermittent fasting may not be useful for patients whose symptoms occur as a response to an empty stomach."
I did find some tips on Intermittent Fasting and IBS by FODMAP everyday and Tips for Intermittent Fasting and IBS by Irritable Bowel Syndrome that might help you get started.
Pros and Cons of Other FODMAP Diet Plans
There are some other FODMAP plans you may have seen or heard of. Here are some pros and cons of specific FODMAP plans you may have heard about:
Low-FODMAP Diet
Pros:
- Can significantly reduce digestive symptoms
- Can help people identify specific foods that trigger symptoms
- Can be personalized based on individual tolerance levels
Cons:
- Can be difficult to follow, especially when eating out or traveling
- Can be restrictive, leading to nutrient deficiencies if not followed properly
- Reintroduction phase can be time-consuming and confusing
Specific Carbohydrate Diet (SCD)
Pros:
- Can reduce inflammation in the gut
- Can promote the growth of beneficial bacteria
- Can lead to long-term symptom relief
Cons:
- Can be restrictive and difficult to follow
- Eliminates complex carbohydrates, which can lead to nutrient deficiencies if not followed properly
- May not be effective for everyone
Gut and Psychology Syndrome (GAPS) Diet
Pros:
- Can heal the gut and promote the growth of beneficial bacteria
- Can reduce inflammation in the gut
- Can lead to long-term symptom relief
Cons:
- Can be restrictive and difficult to follow
- Eliminates certain types of carbohydrates and other foods, which can lead to nutrient deficiencies if not followed properly
- May not be effective for everyone
Elemental Diet
Pros:
- Can give the gut a break from solid food and allow it to heal
- Can significantly reduce digestive symptoms
- Can be effective for people with severe digestive issues
Cons:
- Highly restrictive and difficult to follow
- Can be expensive
- Should only be done under the guidance of a healthcare provider
Tips for Implementing Your Best Diet Plans
Implementing a FODMAP friendly diet plan can be challenging, but there are a few tips that can make it easier:
- Work with a healthcare provider or registered dietitian to develop a personalized plan that works for you
- Keep a food diary to track your symptoms and identify specific triggers
- Experiment with new recipes and foods to keep things interesting
- Be patient and don't expect immediate results
- Remember that everyone's tolerance levels are different, so what works for someone else may not work for you
If you're someone who experiences digestive issues, colitis, Crohns, or Irritable Bowel Syndrome (IBS), a FODMAP friendly diet plan may be able to help you find relief from your symptoms. Whether you choose the low-FODMAP diet, or find something else that works for you, I hope you find relief!
**Please note this article is for information purposes only and not intended to substitute for the medical advice of your physician. Images courtesy stock Canva.
Leave a Reply