Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, also known as FODMAP, are the term for sugars that the body digests poorly. Many experience diarrhoea, cramps, stomach bloating, constipation and gas flatulence due to the difficulty the small intestine faces in absorbing those sugars. There is an erroneous assumption that keto diets do not contain FODMAP.

Keto Foods and FODMAP

Foods that trigger FODMAP vary from one individual to the other. IBS and SIBO sufferers should avoid foods that are dairy or wheat-based, beans, and lentils. Also, vegetables like garlic, asparagus, onions, and fruits like apples, peaches, cherries, and pears should be avoided. Although a ketogenic diet will help restrict some of the high FODMAP foods mentioned here like beans, many lactose foods are likely to be in your keto diet.

A reduction in carbohydrates through keto is also likely to ease FODMAP symptoms such as abdominal pain, gas, constipation, bloating, or diarrhoea. However, it is likely to be temporary as a prolonged keto diet can reignite IBS symptoms. At the same time reducing these carbs can reduce bacterial diversity and abundance in the gut. This leaves us exposed to infection or inflammation.

Towing The Middle Ground

Unlike a Keto diet, a FODMAP diet is not meant for weight loss. Underweight persons should not try this diet. The ideal solution is to work with a dietician to maintain a diet to reduce the overall FODMAP load while also providing you with the right nutrients and reducing your exposure to health challenges.