The low FODMAP diet popularity has spread fast in recent years. A low FODMAP diet promises to control irritable bowel syndrome (IBS) symptoms. Recent research revealed that foods high in FODMAP (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols) are present in many foods you enjoy daily without knowing they are the culprit. (1) However, if you are suffering from IBS symptoms and want to start a low FODMAP diet and want to start seeing results, or you accidentally ate food with high FODMAP content, you might be wondering how long FODMAP symptoms last. And when will your body get rid of the last FODMAP traces so that you can feel comfortable again?
In this article, we will answer all the questions lingering in your mind regarding the Low FODMAP diet according to trusted research and scientific studies to make the right decision.
How long do FODMAP symptoms last?
FODMAP symptoms may last for 3 days after eating high-FODMAP food.
If you have FODMAP intolerance and ate a high FODMAP diet you probably will start to experience digestive symptoms within 2-8 hours. These symptoms are a strong indication of malabsorption. This means that the intestines digested part of the food successfully, while the other part, arrived at the colon undigested.:
- Bloating
- Stomach pain
- Pale stool
- Change in bowel movement frequency (2)
However, the transit time (complete food journey from eating to elimination) can take up to 72 hours. So, FODMAP intolerance symptoms may last for 3 days after ingesting high-FODMAP food. This means that the symptoms subside after eliminating this food from the digestive system. This period varies due to several factors including:
- Variability: The duration of FODMAP symptoms can vary significantly from person to person. Some individuals may experience symptoms shortly after consuming high-FODMAP foods, while others may notice a delayed onset lasting up to several days.
- Types of FODMAPs: The specific types of FODMAPs ingested play a pivotal role in symptom duration. Different FODMAPs, such as fructose, lactose, and polyols, may elicit distinct responses and affect symptom longevity differently.
- Individual Sensitivity: Individual sensitivity levels and gut health significantly influence symptom duration. Those with heightened sensitivity or underlying gastrointestinal conditions may endure symptoms for a more extended period compared to individuals with lower sensitivity levels.
- Quantity and Frequency: The quantity of FODMAPs consumed and the frequency of exposure also impact symptom duration. Consuming large quantities of high-FODMAP foods or regularly exposing oneself to trigger foods can prolong symptoms.
- Management Strategies: Implementing effective management strategies is crucial for reducing symptom duration. Following a structured low-FODMAP diet, identifying trigger foods, and working closely with healthcare professionals or registered dietitians can help individuals manage symptoms more effectively.
How FODMAP Foods Trigger IBS Symptoms?
- Carbohydrates that are rapidly fermented and poorly absorbed in your large intestines can produce symptoms in IBS patients, including gaseous distension and changes in colonic pH. (3)
- Limiting intake of these carbohydrates in low FODMAP and related diets has been successful in many IBS patients.
- Wheat intolerance may be related to its high FODMAP content or could indicate underlying conditions such as coeliac disease or non-specific immune activation.
- Wheat exclusion can be effective for some IBS patients with wheat intolerance.
What to do If you Ate a High-FODMAP Diet
Hey there! If you’re still having IBS symptoms after munching on high FODMAP foods, let’s break it down:
- Watch those portions: Check how much you’re eating. Even a tiny bit of high FODMAP foods can set things off.
- Find low-FODMAP alternatives: Prepare your grocery list before shopping for low-FODMAP foods and drinks. For example, instead of using cow milk, try almond or lactose-free milk.
- Fruit caution: Fruits are good, but some can stir up trouble. Cut back if you’re having lots throughout the day and opt for oranges, grapes, and blueberries.
- Drink smart: What you sip matters too. Make sure your drinks are low in FODMAPs, even your coffee fix!
- Stay in the loop: Keep your food list up to date. It’s your shield against accidental discomfort.
- Trust the recipes: Stick to reliable low FODMAP recipes. Not all online recipes are gold, but the ones based on science are your best bet.
- Check the other stuff: Stress, sleep, and exercise can mess with your gut too. Take a second to see if they’re in the mix.
- Tackle constipation: If you’re backed up along with IBS, it might need a different game plan. Look into other strategies like upping fluids or fiber. Joining a program with a dietitian’s guidance could help.
Remember, sorting out IBS can be a trial-and-error thing. Don’t lose heart if it takes time. And if you’re feeling lost, reach out to your doctor or a dietitian. Moreover, don’t worry as limiting FODMAP foods is not a lifetime diet, and that is a topic we will cover later.
Low FODMAP Diet Effects on Symptoms
In a trial comparing the low FODMAP diet to a control diet in patients with quiescent IBD, we noticed no major difference in irritable bowel syndrome severity scores after 4 weeks.
However, specific symptom scores improved significantly, and more patients reported adequate relief. The low FODMAP diet decreased fecal levels of microbes linked to immune response regulation, yet it didn’t notably impact inflammation markers.
Thus, we assert that a 4-week low FODMAP diet is both safe and efficient for handling persistent gut symptoms in patients with quiescent IBD. (4)
The Low FODMAP Diet (LFD) effects:
- Reduction in gastrointestinal (GI) symptoms
- Manifesting as less frequent and firmer stools, compared to moderate portions of the FODMAP diet.
Low-FODMAP diet appeared to provide greater relief for individuals with Irritable Bowel Syndrome (IBS), particularly those presenting with either IBS-D (diarrhea-predominant) or IBS-M (mixed-type) characterized by frequent loose stools, as opposed to those with IBS-C (constipation-predominant).
Who may Benefit from a Low-FODMAP Diet?
The FODMAP diet is a therapeutic diet, not a healthy diet for normal people. So far, doctors recommend it to treat the following diseases:
- Irritable Bowel Syndrome: Low-FODMAP diet for IBS patients proved to be successful. So, doctors recommend a low FODMAP diet for people who have symptoms even after following general nutritional advice for patients with irritable bowel syndrome. According to a scientific study, the FODMAP diet has an 80% success rate in eliminating symptoms in patients.
- Inflammatory bowel diseases: Like Crohn’s disease and ulcerative colitis, following a FODMAP diet may be beneficial for people with these diseases, especially if they suffer from irritable bowel syndrome at the same time.
- People who suffer from bloating: You can consume low FODMAP foods to eliminate bloating and then start the adaptation stage to identify foods that cause gas and eat small amounts of them.
- Small intestine bacterial overgrowth: There is insufficient evidence for its use in SIBO.
- Digestive functional problems in children: Doctors don’t recommend following the FODMAP diet plan for children. Thus, it may expose them to a deficiency of a nutrient during their growth.
Finally, after knowing how long FODMAP symptoms last, and when can you expect this discomfort to fade, it’s essential to recognize that finding relief is a journey. Knowing that signs typically lessen a few hours to a couple of days post-stopping the high FODMAP foods, you can enact this plan with calmness and determination. Realize that everyone’s case is unique, hence if yours takes slightly more time, do not worry. Continue to uncover low FODMAP alternatives, and feel free to ask guidance from health experts or dietitians in your journey. With resolve and assistance, you’re making steady progress toward handling those symptoms and enhancing your gut health.