All sugars are not FODMAPs! Fact vs. fiction.

If you’ve been diagnosed with IBS it’s almost certain you’ve heard about FODMAPs (a group of small chain carbohydrates that cause all kinds of problems for those of us with IBS). There is a lot of information out there about FODMAPs and it can be tricky to filter the myths from the realities. Let’s look at six of the most common myths about FODMAPs and see what’s really going on.

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Fiction: All Sugars are FODMAPs

Fact: All FODMAPs are considered ‘sugars’ because of their chemical structure, but not all sugars are FODMAPs. For example, white table sugar is not a FODMAP and can be eaten freely (while adhering to normal dietary guidelines for sugar intake). 

Fiction: The low FODMAP diet dairy free

Fact:  The low FODMAP diet might be a low lactose diet if you are sensitive to lactose, but it does not need to be dairy free. In fact, once you’ve taken time to give your body a rest by eating a low FODMAP diet, it’s important to challenge yourself to maintain the most varied diet possible.

Fiction: If I can’t tolerate specific high-FODMAP foods, I’ll never be able to eat them again.
Fact: If you have a negative reaction to a particular FODMAP-containing food, challenge yourself to try a little less of it the next time. If you’re still having issues, repeat the challenge again and make sure you’re not layering too many challenges at once. You may find your tolerance improves with time, especially if you work on some of your other IBS triggers, such as stress, hydration level, and caffeine intake at the same time.

Fiction: A low FODMAP diet will cure my IBS

Fact: About 80% of people with IBS find their symptoms improve on a low FODMAP diet, but the symptoms do not usually go away all together. This is in part because there are so many dynamic factors that can contribute to IBS symptoms such as stress, intense exercise, medications, eating too much in one sitting, eating too fast, etc. Reducing your intake of high-FODMAP foods is very likely to decrease symptoms of diarrhea, constipation, bloating and pain, but there’s more to it than that.

Fiction: If you are experiencing gut symptoms such as diarrhea, bloating or abdominal pain you should get on a low FODMAP diet right away.

Fact: The low FODMAP diet is for people with diagnosed IBS, not for people who suspect they have IBS. If you experience IBS-like symptoms, such as a change in bowel habits, pain etc., see your Doctor and rule out anything more serious than IBS. Once you have a diagnosis, that’s when to start on a low FODMAP diet.

Fiction: The low FODMAP diet is a weight loss diet

Fact: The low FODMAP diet is not meant to restrict calories and induce weight loss. The diet focuses on simple food swaps to decrease FODMAP intake such as switching from eating an apple to eating an orange, or switching from using garlic in your salad dressing to using garlic-infused olive oil, or switching from eating blackberries to eating raspberries.

As the bloating subsides, and the pain recedes you may look and feel like you’ve lost weight and that’s just the “icing on the cake!”