FODMAP stands for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols. These are fermentable short chain carbs that are poorly absorbed by the body and can result in bloating and abdominal pain. FODMAPS are found in certain foods either naturally or by additives. Many people have trouble digesting FODMAPs. People with Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO) can benefit from a low FODMAP diet.
By avoiding some fruits and vegetables, beans, lentils, wheat, dairy, high fructose corn syrup and artificial sweeteners you may be able to ease the symptoms of IBS. The FODMAP diet is not a cure, it may only help reduce some of the discomfort and bloating.
The 4 groups of FODMAPs include:
Oligosaccharides
- Wheat
- Rye
- Legumes
- Garlic
- Onions
Disaccharides
- Milk
- Yogurt
- Soft cheese
- Lactose is the main carb
Monosaccharides
- Fruits like figs and mangoes
- Sweeteners like honey, agave nectar
- Fructose is the main carb
Polyols
- Fruits like blackberries and lychee
- Low calorie sweeteners and sugar free gum
It isn’t about foods that are good or bad for you – healthy foods contain FODMAPs. You don’t want to stop eating these foods forever. You need to identify which specific foods activate symptoms and limit these foods until you figure out which they are. It is similar to the elimination diet.
Once you figure out which foods trigger your symptoms, you can avoid those trigger foods. A strict low FODMAP diet is not to last forever. You want to eat a variety of whole healthy foods to support your gut and your microbiome.
Guide to Fodmap Foods – view more…
Here’s to staying…
50, fit and fabulous
Deb