The acronym stands for:
Fermentable – food is broken down (fermented) by bacteria in the large bowel
Oligosaccharides – These molecules are made up of individual sugars joined together in a chain
Disaccharides – This is a double sugar molecule
Monosaccharides –This is a single sugar molecule
And Polyols – these are sugar alcohols
These terms can really tongue tie the best of us, so we’ll break it down here. Let’s dive in!
Fodmaps are getting a lot of attention lately. They are short-chain carbohydrates that the small intestine absorbs poorly. We’ve all heard of certain foods that can cause tummy troubles, but what are they, who do they affect, and how do you know if you are sensitive to them?
While it's important to mention that most people don't have a problem with FODMAP foods, for those that are sensitive to them, it can really wreak havoc on their digestive system and cause bloating, gas, pain, cramping, constipation and diarrhea. Now that doesn't sound like a good time does it? For those of us with any digestive issues such as IBS, IBD, or SIBO, this specific diet may be just what the Dr. ordered. That is to say its very important to speak to your doctor and nutritionist on how to go about this plan to improve your health. Remember this diet is only a temporary plan to remove specific foods out of your daily eating and after 2-6 weeks, slowly reintroduce foods to see what your own body has a reaction to. The gut then has some time to calm down and heal while you have time to discover what your triggers are.
First you eliminate high FODMAP foods. Some examples of those would be:
Dairy, yogurt, ice cream
Wheat items like cereals, breads, and crackers.
Beans
Vegetables such as artichokes, asparagus, onions and garlic.
Fruits like apples, pears, cherries and peaches.
Now if you are reading this list and thinking to yourself, this is everything I eat, and you have gut related issues that affect your daily life, it may be time to investigate some other options. Lets look at some alternatives with Low FODMAPS:
Eggs, meat
Certain cheeses like Brie and Feta
Almond milk
Grains like rice, quinoa and oats
Vegetables like avocados, eggplant, potatoes, tomatoes, cucumbers and zucchini
Fruits such as grapes, oranges, strawberries, blueberries and pineapple
One common myth about FODMAPS is that any diet is very restrictive. As you can see here, there are still quite a bit of alternatives to easily help you eliminate and reintroduce foods back later to determine what may be the culprit in your gut. For those of you who may want a more convenient option or a delivery service, check out some options such as Hungryroot, Radix Nutrition, or Monash University low FODMAP diet app.
Consider a conversation with your doctor to see if a low FODMAP diet is right for you. Improving the quality of the gut, leads to a better quality of life. At the end of the day, we all desire to feel good in our bodies! Cheers!
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