The FODMAP diet: How to calm your sensitive irritable bowel syndrome

Bloated belly despite a healthy diet? FODMAPs could be the cause.

Do you eat consciously, love fresh vegetables, plant-based products and eat mindfully – and yet your stomach doesn’t always cooperate? Do you experience bloating, discomfort or a feeling of fullness for seemingly no reason?

Then it’s time to take a closer look. Because even healthy foods can sometimes cause problems for the gut – if they contain so-called FODMAPs.

What are FODMAPs – and why do they play a role in digestive complaints?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – certain short-chain sugars that are poorly absorbed in the small intestine. Instead of being digested, they enter the large intestine, where they are fermented by bacteria – which leads to typical symptoms in sensitive people:

– Flatulence
– Abdominal pain or cramps
– Diarrhea or constipation
– Bloating
– Nausea

These symptoms often occur with a sensitive bowel (e.g. irritable bowel syndrome) – and significantly impair well-being. Studies show: Up to 74% of sufferers benefit from a low FODMAP diet. (PMID: 2407605)

The low FODMAP diet – a structured approach for lasting relief

The low FODMAP diet is not a trend diet, but a scientifically based concept that helps to recognize intolerances and relieve the intestines step by step:

1st elimination phase (4-6 weeks):
All FODMAP-rich foods are avoided in order to reduce acute symptoms.

2nd reintroduction phase:
FODMAP groups are systematically tested – so you learn what suits you individually.

3. long-term adaptation:
You develop a balanced eating style that is good for you and suitable for everyday life.
The result: more control, more energy – and a good feeling in your stomach.

What you should avoid during the elimination phase

Here is a practical overview of the most important high-FODMAP foods that you should avoid during the elimination phase:

As you can see, there are also many high-FODMAP foods in a healthy, plant-based diet – knowledge helps here, not uncertainty.

Smart swaps for your everyday life

Just because you’re avoiding high-FODMAP foods doesn’t mean you have to give up indulgence. Here are a few simple FODMAP-friendly swaps that you can implement right away:

Why a probiotic is important during the FODMAP diet

As you reduce your FODMAP intake, the amount of prebiotic fiber also decreases – which can affect the diversity of your intestinal flora.

Particularly affected: beneficial bifidobacteria. Studies show that a long-term low-FODMAP diet can change the microbiome (PMID: 28625832).
A specifically selected probiotic such as Love Your Gut can provide useful support here – gently, effectively and without the typical side effects of classic prebiotics such as inulin.

Love Your Gut – your reliable partner for sensitive gut health

• 21 clinically tested bacterial strains – incl. Lactobacillus plantarum and Bifidobacterium lactis for the targeted development of healthy intestinal flora,
• With inavea™ PURE ACACIA – a certified organic, low-FODMAP-certified prebiotic that is particularly well tolerated
• 100% organic, vegan, free from artificial additives
• Developed for people with sensitive digestion – ideal in combination with the FODMAP diet

Ogaenics accompanies you with the Love Your Gut Daily Biotic Complex as a partner at eye level – with well thought-out solutions for real needs.

Practical tips for getting started

• Keep a food diary – and watch yourself carefully, not critically
• Drink enough – your gut loves fluids
• Relaxation is key: breathing exercises, yoga, nature
• Take your time – your body will give you clear signals if you learn to understand them

Start your journey to greater well-being and strong gut health now – with the FODMAP diet and Love Your Gut by your side!