What are FODMAPs?
FODMAP stands for Fermentable, Oligo-, Di-, Mono-saccharides And Polyols.
You’re thinking, “Ok, that still doesn’t explain it, Dianne.”
So, to explain further, they are carbohydrates that some people have trouble digesting. More specifically, they are malabsorbed in the small intestine and they end up traveling to the large intestine where they cause all sorts of havoc. What kind of terror do they reign? Gas, pain, cramping, diarrhea, constipation, nausea, you name it. You see, these unabsorbed carbohydrates are the perfect food for the bacteria in the large intestine. The little buggers just munch away at the fructose, fructans and lactose and just have a big ol’ party. Fun for them. Not so much for you. This is the Fermentable part. Think about it, when something ferments, it creates gas. Makes sense.
Here’s a brief overview of each carbohydrate and the foods they are found in:
Oligosaccharides These are chains of simple sugars and include:
Fructans – Found in onion, garlic, wheat, chicory root (inulin), asparagus, artichokes
Galactans – Found in beans, legumes, peas
Disaccharides These are two monosaccharides linked together and include:
Lactose – found in dairy products such as milk, yogurt, sour cream and soft cheeses.
Monosaccharides Simple sugars such as:
Fructose – found in fruits and sweeteners. What is of concern are the fruits where there is an
excess of fructose, such as apples, pears, mangoes, honey, high fructose corn syrup, agave nectar.
And Polyols These are sugar alcohols and include:
Xylitol, Mannitol, Sorbitol, and Maltitol – naturally found in mushrooms, apples and the
stone fruits (peaches, nectarines, apricots, plums, cherries). Also found in processed
foods as sugar-free sweeteners.
It is highly recommended that you consult with a dietitian, nutritionist, or doctor before embarking on the FODMAP elimination diet because of its complexity. The FODMAP diet is meant to help you identify the foods that you are sensitive to and is not meant to be a long-term solution. Nor is the FODMAP diet for weight loss.
For the most up-to-date FODMAP information, I highly recommend The Monash University Low-FODMAP Diet App:
https://itunes.apple.com/us/app/monash-university-low-fodmap/id586149216?mt=8
