What Are FODMAPs
FODMAPs, an abbreviation for fermentable oligo-, di-, monosaccharide’s, and polyols, represent a group of short-chain carbohydrates that resist digestion. Instead of being absorbed into your bloodstream, they reach the far end of your intestine, where the majority of your gut bacteria reside. These carbohydrates serve as fuel for gut bacteria, resulting in the production of hydrogen gas and digestive symptoms in sensitive individuals. FODMAPs also draw liquid into the intestine, potentially leading to diarrhea.
Although not everyone experiences sensitivity to FODMAPs, it is prevalent among individuals with irritable bowel syndrome (IBS).
Common types of FODMAPs include:
Fructose:
A simple sugar presents in many fruits, vegetables, and table sugar.
Lactose:
A carbohydrate found in dairy products like milk.
Fructans:
Found in various foods, including wheat, spelt, rye, and barley.
Galactans:
Abundant in legumes.
Polyols:
Sugar alcohols such as xylitol, sorbitol, maltitol, and mannitol, found in some fruits, vegetables, and used as sweeteners.
What Happens When You Consume FODMAPs
The majority of FODMAPs pass through most of your intestine without being digested, acting as dietary fiber. However, some carbohydrates function similarly to FODMAPs in certain individuals, such as lactose and fructose. Sensitivity to these carbohydrates varies among people and is believed to contribute to digestive conditions like IBS.
When FODMAPs reach your colon, they undergo fermentation by gut bacteria, resulting in the production of hydrogen gas, unlike dietary fibers that feed friendly gut bacteria and yield various health benefits. The production of hydrogen gas can lead to symptoms such as gas, bloating, stomach cramps, pain, and constipation.
Additionally, FODMAPs have osmotic properties, meaning they draw water into the intestine, potentially causing diarrhea.
Benefits of a Low FODMAP Diet
The low FODMAP diet has primarily been studied in individuals with IBS, a common digestive disorder characterized by symptoms like gas, bloating, stomach cramps, diarrhea, and constipation. While the exact cause of IBS is unclear, diet and stress are known contributors.
Research suggests that approximately 75% of people with IBS may benefit from a low FODMAP diet, experiencing significant reductions in symptoms and improved quality of life. This diet may also be helpful for other functional gastrointestinal disorders (FGID), a category encompassing various digestive concerns.
The benefits of a low FODMAP diet for those with intolerance may include:
Reduced gas
Less bloating
Decreased diarrhea
Relief from constipation
Alleviated stomach pain
Moreover, it can have positive psychological effects, as digestive disturbances often cause stress and are linked to mental disorders like anxiety and depression.
Foods High in FODMAPs
Here’s a list of common foods and ingredients high in FODMAPs:
Fruits:
Apples, apricots, cherries, dates, grapes, nectarines, pears, plums, watermelon, etc.
Sweeteners:
Fructose, high fructose corn syrup, honey, sorbitol, xylitol, etc.
Vegetables:
Artichokes, asparagus, broccoli, garlic, mushrooms, onions, peas, shallots, etc.
Dairy products:
Ice cream, most yogurts, soft cheeses, sour cream, whey protein supplements, etc.
Legumes:
Beans, chickpeas, lentils, soybeans, etc.
Wheat:
Biscuits, bread, cereals, crackers, pasta, etc.
Other grains:
Barley, rye, etc.
Beverages:
Coconut water, fruit juices, kombucha, soy milk, etc.
Foods You Can Eat on a Low FODMAP Diet
A low FODMAP diet doesn’t require complete elimination of FODMAPs but rather minimizing their intake. You can enjoy a variety of nutritious foods on this diet, including:
Meats, fish, and eggs
Fats and oils
Herbs and spices
Nuts and seeds (some exceptions)
Select fruits (e.g., unripe bananas, cantaloupe, strawberries)
Certain sweeteners (e.g., maple syrup, stevia)
Lactose-free dairy products and hard cheeses
A wide range of vegetables
Grains like corn, oats, quinoa, rice, etc.
Beverages like water, coffee, tea, etc.
Remember that individual tolerance to FODMAPs varies, and your symptom response may differ from others. Portion sizes and the specific foods you consume can influence your experience with this diet.