WHAT ARE FODMAPS?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. It refers to a group of short-chain carbohydrates that are poorly absorbed in the small intestine, which can cause digestive symptoms such as bloating, gas, and abdominal pain in people with Irritable Bowel Syndrome (IBS) and other functional gut disorders.
FODMAP types include:
Fructans: wheat, rye, garlic, onion, leeks, artichokes, etc.
Oligosaccharides: garlic, onion, lentils, beans, chickpeas, cashews, artichokes, leeks, etc.
Disaccharides: lactose found in milk, yogurt, and other dairy products.
Monosaccharides: fructose found in fruit juices, honey, high fructose corn syrup, etc.
Polyols: sugar alcohols such as xylitol, maltitol, sorbitol, and isomalt found in sugar-free gum, mints, and other low-carb products.
The FODMAP diet is a dietary approach that involves avoiding foods that are high in the above listed FODMAPs and gradually reintroducing them to identify which ones trigger symptoms.
The diet is designed to be a short-term elimination diet and not a long-term eating plan, once the symptoms are controlled, foods that were previously avoided can be slowly reintroduced.
The first step in the FODMAP diet is to eliminate high-FODMAP foods from the diet for a period of 2-6 weeks. This includes foods such as wheat, barley, onions, garlic, legumes, certain fruits and vegetables (such as apples, watermelon, and mushrooms), and products made with high-fructose corn syrup.
After the elimination phase, foods are gradually reintroduced one at a time, starting with low-FODMAP foods. This allows individuals to identify which specific FODMAPs trigger their symptoms.
It is important to note that the FODMAP diet should be done under the supervision of a registered dietitian or healthcare professional, as it can lead to nutrient deficiencies if not properly planned.
Some examples of low-FODMAP foods include:
Meat, fish, and eggs
Low-lactose dairy products such as hard cheeses, butter, and cream
Gluten-free grains such as rice, quinoa, and corn
Most fruits and vegetables, including berries, oranges, lettuce, and zucchini
Nuts and seeds, such as almonds and chia seeds
The FODMAP diet can be effective for managing IBS symptoms, but it's important to keep in mind that it's not a one-size-fits-all solution. It's crucial to work with a healthcare professional to ensure that you're getting all the nutrients you need and to adapt the diet to your individual needs.
