FODMAP: everything you need to know
Ever heard of ‘FODMAP’ foods and wondered…
What exactly is a FODMAP food or diet?
Is it a good thing? A bad thing? Just a ‘thing’?
Do I need to worry about FODMAP foods?
Am I suffering from FODMAP intolerance?
You’re not alone.
Stick with me for the next few paragraphs, because I’m about to answer all your FODMAP questions!
What are FODMAPs?
The Low-FODMAP diet was developed at Monash University in Australia, which has done extensive research on Irritable Bowel Syndrome (IBS) and nutrition.
According to Monash University, one in seven people worldwide is affected by IBS symptoms and many people have one or more foods that are known to trigger symptoms of IBS including gas, bloating or diarrhoea.
Many of those sufferers may improve on a low FODMAP diet…
The Low-FODMAP Food Plan aims to limit sources of certain carbohydrates and sugars which contain higher levels of:
F-ermentable
O-ligosaccharides (fructans and galactooligosaccharides)
D-isaccharides (lactose)
M-onosaccharides (fructose)
A-nd
P-olyols (sugar alcohols including sorbitol, xylitol, malitol, mannitol and isomalt)
Hence, FODMAP!
Why do FODMAPs matter?
Now we know that FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, it’s clear why they matter, right?
Well, probably not. Because that’s a lot of long, scientific words right there…
But all you need to know is that research indicates this group of carbohydrates and sugars aren’t easily absorbed in the digestive tract and are fuel for bacteria in the large intestine.
As FODMAPs pass through the small intestine, they attract water. As they move to the large intestine, FODMAPs are digested by bacteria which, in turn, produce gas.
In some people, the digestion of FODMAPs and the resulting gas production causes considerable discomfort - and exacerbates the symptoms those with IBS or Small Intestinal Bacterial Overgrowth (SIBO) feel.
For people struggling with IBS, SIBO or severe digestive issues like Crohn’s disease, monitoring FODMAP intake can help to alleviate and regulate symptoms.
What foods are high in FODMAPs?
There are lots of common foods that are high in FODMAPs that can contribute to IBS or SIBO symptoms, even if they’re considered ‘healthy’ by most standards.
The foods highest in FODMAPs are:
Grains: wheat, rye
Fruits: apples, pears
Vegetables: garlic, onions, crucifers
Dairy: milk, soft cheeses
Sweeteners: honey, agave
Other: high-fructose corn syrup, sugar alcohols
What foods are low in FODMAPs?
Foods that contain lower levels of FODMAPs are shown to significantly reduce symptoms of IBS and other digestive issues.
Low FODMAP foods include:
Eggs and meat
Some cheeses, like brie, Camembert, cheddar and feta
Almond milk and hemp milk
Grains, like rice, quinoa and steel-cut oats
Some vegetables, like green beans, lettuce, potatoes, tomatoes, cucumbers
Some fruits, like grapes, kiwi, strawberries, blueberries, pineapple
What causes FODMAP intolerance?
Why do some people suffer from FODMAP intolerance and others don’t?
In some cases, Small Intestinal Bacterial Overgrowth (SIBO) contributes to the development of IBS symptoms and FODMAP intolerance. The presence of pathogenic bacteria in the small intestine causes excessive fermentation of FODMAP carbohydrates, increasing gas production and allowing for the proliferation of uncontrolled gut bacteria.
In other cases, some people lack adequate enzymes to break down and absorb the fermentable sugars before they reach the colon, contributing to the osmolarity changes and bacterial fermentation that occurs in the large intestine.
I think I’m FODMAP intolerant - what should I do?
First, speak with a trained functional health provider (hello, that’s me!) about your symptoms. Test, don’t guess!
If you have a confirmed case of IBS or SIBO, you may be recommended a low-FODMAP food plan for 6-8 weeks followed by a 4-6 week reintroduction period to identify which foods in particular cause your digestive problems.
Due to the restrictive nature of a low-FODMAP diet, it’s not recommended unnecessarily and can be extremely challenging to manage successfully without professional guidance and support.
If you’d like to talk to me about symptoms you’re struggling with and my functional medicine test and support packages, book a free discovery call to get started!
