Written by Ashlee Romine (Future Registered Dietitian) | Reviewed by Sammy Peterson (Registered Dietitian)

What is a Low FODMAP Diet, and When Would You Need It?

FODMAPs are certain types of sugars and soluble fibers that ferment in the gut and feed the gut microbiome. This becomes a problem when there is an overgrowth of harmful bacteria that also thrive on these sugars and fibers. Following a low FODMAP diet essentially starves all bacteria in the gut. When used alongside specific herbs that act like natural antibiotics, this approach helps clear out the harmful bacteria, making space for the gut to rebuild and repopulate with healthy bacteria.

Here’s what FODMAP stands for:

• F – Fermentable
• O – Oligosaccharides (e.g., fructans found in onions, garlic, and wheat)
• D – Disaccharides (e.g., lactose found in milk)
• M – Monosaccharides (e.g., excess fructose in apples, honey)
• A – And
• P – Polyols (e.g., sorbitol and mannitol found in sugar-free foods and stone fruits)

So, Who Is This Diet For?

The low FODMAP diet is mainly designed for people with:

• IBS (Irritable Bowel Syndrome)
• SIBO (Small Intestinal Bacterial Overgrowth)
• Unexplained bloating, gas, abdominal pain, or irregular bowel movements

This diet isn’t meant to be followed forever. It consists of three phases and is typically completed over the course of a few months. It’s widely studied and considered the gold standard for managing IBS and SIBO symptoms. However, it’s not a one-size-fits-all solution.

Some newer diets are emerging, like the NICE diet, which may be easier to follow. It focuses on eating patterns, cuts out only nine specific foods or food components, and encourages fiber intake.

As always, consult with your healthcare provider or dietitian to determine what approach is best for you. If you are someone who may be struggling with IBS or SIBO, but unsure of where to start or eat, book a connection call with us here at Simply Wellness and get tailored dietitian advice.

Total time: 1 hour

Servings: 2

Ingredients:

For burgers:

• 1-pound Grass-fed ground beef
• 1 tsp salt
• 1 tsp smoked paprika
• 1 tsp black pepper
• 1 tbsp apple cider vinegar
• Sharp cheddar cheese (aged at least 6 months)

Toppings in the bowl:

• Pickles pickled in vinegar (not fermented) and without garlic/ onion
• 1 cup arugula
• 1 avocado
• 1 small tomato

Burger Sauce:

• ½ cup avocado mayo
• 1 tsp Dijon mustard
• 1 tsp smoked paprika
• Juice from half a lemon
• ½ tsp salt
• 1 tsp apple cider vinegar

Directions:

• In a bowl, mix the ground beef with, 1tsp salt, 1 tsp smoked paprika, 1 tsp black pepper, and 1 tbsp apple cider vinegar.
• Form the burgers into patties, and grill or cook in a pan on the stove. Cook on one side for around 5 min and flip over the burger patty. Cut a slice of cheese to melt on top while the other side cooks.
• Cook the beef to 145 degrees Fahrenheit to 165 degrees Fahrenheit.
  • Depending on how you like your burgers done.
• While the burgers are cooking, slice up the tomato, pickles, and avocado.
• In a small bowl, mix, ½ cup avocado mayo, 1 tsp Dijon mustard, 1 tsp smoked paprika, Juice from half a lemon, ½ tsp salt, 1 tsp apple cider vinegar. Mix until combined well. Taste and adjust based on what is needed.
• Assemble the bowls by placing a handful of arugula at the base of the bowl, placing your desired toppings, placing the burger on top of the lettuce, and then topping with the dressing.