[{"data":1,"prerenderedAt":315},["ShallowReactive",2],{"newsItem:what-is-fodmap-diet":3,"RrgBam7CSe":111},{"article":4,"relatedNews":48,"relatedSoftware":77},{"slug":5,"title":6,"meta_title":7,"meta_description":8,"excerpt":9,"featured_image":10,"content":11,"tags":12,"date_created":18,"date_updated":19,"author":20,"category_slugs":44,"category_names":46,"primary_category_slug":45},"what-is-fodmap-diet","What Is the FODMAP Diet? IBS Guide","FODMAP Diet: Foods, Benefits and IBS Relief","Explore the FODMAP diet, a short-term dietary plan focusing on reducing specific carbohydrates to manage IBS symptoms. Beneficial to both gut and mental health","Explore the FODMAP diet, a short-term dietary plan focusing on reducing specific carbohydrates to manage IBS symptoms. Beneficial to both gut and mental health.","/images/news/What-Is-The-Fodmap-Diet-Color.jpg","The FODMAP diet is a dietary approach that focuses on reducing the amount of certain types of carbohydrates and sugars that can be difficult to digest for people with irritable bowel syndrome (IBS). It is a short-term diet that can be used to help manage IBS symptoms such as bloating, gas, abdominal pain, and constipation. The diet has become increasingly popular in recent years, and there is evidence to suggest that it can be an effective treatment for IBS. As we know, the brain-gut axis has a strong link to mental health, so a gut in stress can be linked to a brain in stress.\n\n## What is FODMAP?\nFODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are short-chain carbohydrates found in certain foods. These carbohydrates are not easily broken down in the small intestine. This has a knock-on effect of fermentation in the large intestine, which causes bloating, gas, abdominal pain, and constipation - all the main signs of IBS! By avoiding these types of carbohydrates, the FODMAP diet can help reduce these symptoms.\n\n## How the FODMAP diet works\nThe FODMAP diet is a short-term diet that lasts around 2 to 6 weeks. During this time, all foods containing FODMAPs are eliminated from the diet. After this period, the person can start to reintroduce certain FODMAPs one at a time to determine which ones they are sensitive to and which they can actually tolerate. This process helps the person change their diet to reduce the symptoms of IBS.\n\n## How does the FODMAP help with mental health?\nPeople who struggle with IBS have a higher chance of suffering from depression and anxiety. Exciting findings from the University of Missouri School of Medicine reveal a connection between mental health and irritable bowel syndrome (IBS). The study looked at over 1.2 million hospital records of patients with Irritable Bowel Syndrome (IBS) and found high rates of anxiety (38%) and depression (27%) among IBS patients, which were double the rates found in people without IBS. So if IBS sufferers are struggling with mental health issues, then they may find that they have more success by working on them indirectly through the stomach by trying the FODMAP diet. [ Read more about the Missouri School of Medicine findings ]\n\n## Foods high in FODMAP\n1. **Wheat and Rye** - These grains are high in Fructans, a type of FODMAP.\n2.  **Legumes** - Including beans, chickpeas, lentils, red kidney beans, baked beans, soybeans etc.\n3. **Lactose containing products** - Such as milk, cheese, yoghurt, and ice cream.\n4. **Garlic and Onions** - These are also high in Fructans\n5. **High FODMAP fruits** - Apples, apricots, cherries, figs, peaches, pears, plums, watermelon, and more.\n6. **High FODMAP vegetables** - Artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, leeks, mushrooms, and more.\n7. **Sweeteners** - Honey, High Fructose Corn Syrup, Sorbitol, Mannitol, Xylitol, and Maltitol.\n8. **Alcohol** - Most types of alcohol, especially beer and wine, can be high in FODMAPs.\n9. **Cashews and Pistachios** - These nuts are high in FODMAPs.\n10. **Certain condiments** - Some sources of condiments, such as sauces or gravies, can contain high FODMAP ingredients, like garlic and onions.\n\n_Fructans are a type of carbohydrate in the FODMAP group. They are found in a variety of fruits, vegetables, and grains._\n\nThis is not an extensive list but is some of the more common causes of IBS\n\n## Summary\nThe FODMAP diet is a dietary approach that focuses on reducing the amount of certain types of carbohydrates and sugars that can be difficult to digest for people with irritable bowel syndrome (IBS). It is a short-term diet that can be used to help manage IBS symptoms such as bloating, gas, abdominal pain, and constipation. Common FODMAPs include fructose, lactose, fructans, galactans, and polyols. The FODMAP diet can also be beneficial for mental health, as it can help reduce gut stress and improve mental well-being.\n\nIt is important to consult with a dietitian or healthcare professional before starting the diet, as it can be difficult to follow and can lead to nutrient deficiencies if not done correctly.",[13,14,15,16,17],"mental health","gut health","hydration","focus","wellbeing","2024-03-23T13:37:20.875Z","2024-11-22T09:34:20.336Z",{"slug":21,"name":22,"profile_photo":23,"author_type":24,"role":25,"tagline":26,"experience_summary":27,"expertise_areas":28,"credential_highlights":36,"social_links":43},"hugo","Hugo","/images/hugo2.jpg","human","Founder & Lead Writer","Founder of Mind Wobble, writing about mental health through lived experience, research, practical experimentation, and a background in personal training and sports therapy.","Hugo has spent years exploring journaling, sleep, nutrition, exercise, and digital tools to better understand anxiety, low mood, confidence, and recovery. With a background in personal training and sports therapy, he turns that work into practical guidance for Mind Wobble readers.",[29,30,31,32,33,34,35],"mental health journaling","sleep and mental health","nutrition and mental health","exercise and mental health","digital wellbeing tools","AI-assisted journaling and self-reflection","anxiety and confidence management",[37,38,39,40,41,42],"Founder of Mind Wobble","Qualified Personal Trainer & Sports Therapist","Over a decade of personal mental health research and self-experimentation","Writes from lived experience with anxiety, poor sleep, confidence challenges, and low mood","Research-led writer focused on practical mental health self-understanding","Combines exercise science background with mental health writing",[],[45],"nutrition",[47],"Nutrition & Mental Health",[49,56,63,70],{"slug":50,"title":51,"featured_image":52,"excerpt":53,"date_created":54,"reading_time":55},"how-thiamine-b1-quietly-shapes-your-mental-health","Vitamin B1 and Mental Health: What to Know","/images/news/How-Thiamine-B1-Quietly-Shapes-Your-Mental-Health.jpg","Discover how vitamin B1 (thiamine) affects your mood, anxiety and brain fog. Learn the signs of deficiency and how to support your mental health naturally.","2026-01-16T10:07:59.270Z","7.5 min",{"slug":57,"title":58,"featured_image":59,"excerpt":60,"date_created":61,"reading_time":62},"the-real-effects-of-sugar-brain-skin-and-heart-health","Effects of Sugar on Brain, Skin and Heart","/images/news/The-Bitter-Truth-About-The-Sweet-Stuff-How-Sugar-Affects-Your-Body-Beyond-The-Scales.jpg","Uncover the silent effects of sugar on your brain, skin, and heart. It’s not just about weight; it’s about mental clarity and aging. Learn how to quit today.","2026-01-03T16:31:43.188Z","8 min",{"slug":64,"title":65,"featured_image":66,"excerpt":67,"date_created":68,"reading_time":69},"thiamine-vitamin-b1-the-spark-plug-for-your-brain","Thiamine and Brain Health: Mood and Energy","/images/news/The-Brain-S-Spark-Plug-Understanding-The-Link-Between-Thiamine-Vitamin-B1-And-Mental-Wellness.jpg","Feeling tired but wired? Your brain might lack Thiamine. Discover how Vitamin B1 fuels mental health, fights anxiety, and clears brain fog. Restore your spark.","2025-12-12T19:27:02.097Z","7 min",{"slug":71,"title":72,"featured_image":73,"excerpt":74,"date_created":75,"reading_time":76},"insoluble-fibre-the-secret-to-a-thriving-microbiome","Insoluble Fibre Benefits for Gut Health","/images/news/Insoluble-Fibre-The-Secret-To-A-Thriving-Microbiome.jpg","Insoluble fibre is not just roughage; it is a structural engineer for your gut. Discover how it builds a thriving microbiome and boosts well-being today.","2025-11-22T17:14:20.052Z","6.5 min",[78,87,95,103],{"slug":79,"name":80,"featured_image":81,"meta_title":82,"logo":83,"favourite":84,"date_created":85,"overview":86},"forks-over-knives-app-easy-plant-based-recipes-and-wellness","Fork Over Knives","/images/software/fork-over-knives/featured-image.jpg","Forks Over Knives App: Easy Plant-Based Recipes & Wellness","/images/software/fork-over-knives/logo.jpeg",false,"2025-11-06T14:56:40.469Z","Discover the Forks Over Knives app—1,000+ plant-based recipes, smart grocery lists, and mindful cooking tools. Cook healthy, live well, and enjoy lifelong access",{"slug":88,"name":89,"featured_image":90,"meta_title":91,"logo":92,"favourite":84,"date_created":93,"overview":94},"morgen-app-review-is-it-the-best-productivity-tool","Morgen","/images/software/morgen/featured-image.jpg","Morgen App Review: Is It the Best Productivity Tool?","/images/software/morgen/logo.png","2025-08-14T13:27:53.886Z","Read our in-depth Morgen app review. We cover its unified calendar, time blocking, pricing, and pros & cons to help you decide if it's the right tool.",{"slug":96,"name":97,"featured_image":98,"meta_title":99,"logo":100,"favourite":84,"date_created":101,"overview":102},"clockify-review-is-it-the-best-free-time-tracking-app","Clockify","/images/software/clockify/featured-image.jpg","Clockify Review: Is It the Best Free Time Tracking App?","/images/software/clockify/logo.png","2025-08-14T13:15:47.510Z","Our complete Clockify review explores the features, pros, cons, and pricing of this popular time tracking app. See why its free plan is a game-changer. Learn more",{"slug":104,"name":105,"featured_image":106,"meta_title":107,"logo":108,"favourite":84,"date_created":109,"overview":110},"akiflow-review-the-ultimate-task-and-time-blocking-tool","Akiflow","/images/software/akiflow/featured-image.jpg","Akiflow Review: The Ultimate Task & Time Blocking Tool","/images/software/akiflow/logo.png","2025-08-14T13:02:56.077Z","Read our in-depth Akiflow review. Learn how this time blocking tool consolidates tasks with a universal inbox. We cover all features, pricing, pros & cons.",{"data":112,"body":115,"excerpt":-1,"toc":307},{"title":113,"description":114},"","The FODMAP diet is a dietary approach that focuses on reducing the amount of certain types of carbohydrates and sugars that can be difficult to digest for people with irritable bowel syndrome (IBS). It is a short-term diet that can be used to help manage IBS symptoms such as bloating, gas, abdominal pain, and constipation. The diet has become increasingly popular in recent years, and there is evidence to suggest that it can be an effective treatment for IBS. As we know, the brain-gut axis has a strong link to mental health, so a gut in stress can be linked to a brain in stress.",{"type":116,"children":117},"root",[118,125,132,137,143,148,154,165,171,277,286,291,297,302],{"type":119,"tag":120,"props":121,"children":122},"element","p",{},[123],{"type":124,"value":114},"text",{"type":119,"tag":126,"props":127,"children":129},"h2",{"id":128},"what-is-fodmap",[130],{"type":124,"value":131},"What is FODMAP?",{"type":119,"tag":120,"props":133,"children":134},{},[135],{"type":124,"value":136},"FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are short-chain carbohydrates found in certain foods. These carbohydrates are not easily broken down in the small intestine. This has a knock-on effect of fermentation in the large intestine, which causes bloating, gas, abdominal pain, and constipation - all the main signs of IBS! By avoiding these types of carbohydrates, the FODMAP diet can help reduce these symptoms.",{"type":119,"tag":126,"props":138,"children":140},{"id":139},"how-the-fodmap-diet-works",[141],{"type":124,"value":142},"How the FODMAP diet works",{"type":119,"tag":120,"props":144,"children":145},{},[146],{"type":124,"value":147},"The FODMAP diet is a short-term diet that lasts around 2 to 6 weeks. During this time, all foods containing FODMAPs are eliminated from the diet. After this period, the person can start to reintroduce certain FODMAPs one at a time to determine which ones they are sensitive to and which they can actually tolerate. This process helps the person change their diet to reduce the symptoms of IBS.",{"type":119,"tag":126,"props":149,"children":151},{"id":150},"how-does-the-fodmap-help-with-mental-health",[152],{"type":124,"value":153},"How does the FODMAP help with mental health?",{"type":119,"tag":120,"props":155,"children":156},{},[157,159],{"type":124,"value":158},"People who struggle with IBS have a higher chance of suffering from depression and anxiety. Exciting findings from the University of Missouri School of Medicine reveal a connection between mental health and irritable bowel syndrome (IBS). The study looked at over 1.2 million hospital records of patients with Irritable Bowel Syndrome (IBS) and found high rates of anxiety (38%) and depression (27%) among IBS patients, which were double the rates found in people without IBS. So if IBS sufferers are struggling with mental health issues, then they may find that they have more success by working on them indirectly through the stomach by trying the FODMAP diet. ",{"type":119,"tag":160,"props":161,"children":162},"span",{},[163],{"type":124,"value":164}," Read more about the Missouri School of Medicine findings ",{"type":119,"tag":126,"props":166,"children":168},{"id":167},"foods-high-in-fodmap",[169],{"type":124,"value":170},"Foods high in FODMAP",{"type":119,"tag":172,"props":173,"children":174},"ol",{},[175,187,197,207,217,227,237,247,257,267],{"type":119,"tag":176,"props":177,"children":178},"li",{},[179,185],{"type":119,"tag":180,"props":181,"children":182},"strong",{},[183],{"type":124,"value":184},"Wheat and Rye",{"type":124,"value":186}," - These grains are high in Fructans, a type of FODMAP.",{"type":119,"tag":176,"props":188,"children":189},{},[190,195],{"type":119,"tag":180,"props":191,"children":192},{},[193],{"type":124,"value":194},"Legumes",{"type":124,"value":196}," - Including beans, chickpeas, lentils, red kidney beans, baked beans, soybeans etc.",{"type":119,"tag":176,"props":198,"children":199},{},[200,205],{"type":119,"tag":180,"props":201,"children":202},{},[203],{"type":124,"value":204},"Lactose containing products",{"type":124,"value":206}," - Such as milk, cheese, yoghurt, and ice cream.",{"type":119,"tag":176,"props":208,"children":209},{},[210,215],{"type":119,"tag":180,"props":211,"children":212},{},[213],{"type":124,"value":214},"Garlic and Onions",{"type":124,"value":216}," - These are also high in Fructans",{"type":119,"tag":176,"props":218,"children":219},{},[220,225],{"type":119,"tag":180,"props":221,"children":222},{},[223],{"type":124,"value":224},"High FODMAP fruits",{"type":124,"value":226}," - Apples, apricots, cherries, figs, peaches, pears, plums, watermelon, and more.",{"type":119,"tag":176,"props":228,"children":229},{},[230,235],{"type":119,"tag":180,"props":231,"children":232},{},[233],{"type":124,"value":234},"High FODMAP vegetables",{"type":124,"value":236}," - Artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, leeks, mushrooms, and more.",{"type":119,"tag":176,"props":238,"children":239},{},[240,245],{"type":119,"tag":180,"props":241,"children":242},{},[243],{"type":124,"value":244},"Sweeteners",{"type":124,"value":246}," - Honey, High Fructose Corn Syrup, Sorbitol, Mannitol, Xylitol, and Maltitol.",{"type":119,"tag":176,"props":248,"children":249},{},[250,255],{"type":119,"tag":180,"props":251,"children":252},{},[253],{"type":124,"value":254},"Alcohol",{"type":124,"value":256}," - Most types of alcohol, especially beer and wine, can be high in FODMAPs.",{"type":119,"tag":176,"props":258,"children":259},{},[260,265],{"type":119,"tag":180,"props":261,"children":262},{},[263],{"type":124,"value":264},"Cashews and Pistachios",{"type":124,"value":266}," - These nuts are high in FODMAPs.",{"type":119,"tag":176,"props":268,"children":269},{},[270,275],{"type":119,"tag":180,"props":271,"children":272},{},[273],{"type":124,"value":274},"Certain condiments",{"type":124,"value":276}," - Some sources of condiments, such as sauces or gravies, can contain high FODMAP ingredients, like garlic and onions.",{"type":119,"tag":120,"props":278,"children":279},{},[280],{"type":119,"tag":281,"props":282,"children":283},"em",{},[284],{"type":124,"value":285},"Fructans are a type of carbohydrate in the FODMAP group. They are found in a variety of fruits, vegetables, and grains.",{"type":119,"tag":120,"props":287,"children":288},{},[289],{"type":124,"value":290},"This is not an extensive list but is some of the more common causes of IBS",{"type":119,"tag":126,"props":292,"children":294},{"id":293},"summary",[295],{"type":124,"value":296},"Summary",{"type":119,"tag":120,"props":298,"children":299},{},[300],{"type":124,"value":301},"The FODMAP diet is a dietary approach that focuses on reducing the amount of certain types of carbohydrates and sugars that can be difficult to digest for people with irritable bowel syndrome (IBS). It is a short-term diet that can be used to help manage IBS symptoms such as bloating, gas, abdominal pain, and constipation. Common FODMAPs include fructose, lactose, fructans, galactans, and polyols. The FODMAP diet can also be beneficial for mental health, as it can help reduce gut stress and improve mental well-being.",{"type":119,"tag":120,"props":303,"children":304},{},[305],{"type":124,"value":306},"It is important to consult with a dietitian or healthcare professional before starting the diet, as it can be difficult to follow and can lead to nutrient deficiencies if not done correctly.",{"title":113,"searchDepth":308,"depth":308,"links":309},2,[310,311,312,313,314],{"id":128,"depth":308,"text":131},{"id":139,"depth":308,"text":142},{"id":150,"depth":308,"text":153},{"id":167,"depth":308,"text":170},{"id":293,"depth":308,"text":296},1776527226139]