If you’re a sufferer of IBS or other digestive problems, you may have encountered the concept of the low-FODMAP diet. What exactly are FODMAPs and why are they important? They’ve been linked to all kinds of digestion-related symptoms, so it may help to know exactly what we mean.
FODMAP is an acronym that stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” These complicated-sounding compounds are what are known as short-chain carbohydrates. Now, we know that carbohydrates are important to our diet, but this particular sort aren’t always welcome. The small intestine has trouble digesting them, which means they’re not absorbed into the bloodstream.
When FODMAPs stay in the colon, gut bacteria can cause them to ferment. They start producing hydrogen gas and absorbing water. The first can contribute to bloating, constipation and pain, the second may lead to diarrhea. Not everyone experiences these symptoms, and FODMAPs are beneficial to some people. For those who have particular digestive sensitivities, however, especially people with irritable bowel syndrome, they can cause a great deal of discomfort.
This is where the low-FODMAP diet comes into play. It’s mostly been tested on people with IBS, although it may help other people with digestive problems too. As the name suggests, it involves trying to reduce the number of FODMAPs you consume to reduce physical symptoms and relieve mental strain.
Common examples of FODMAPs include fructose, found in various fruits and vegetables, and lactose, mostly found in dairy. Then there are fructans, often found in cereals like wheat, and galactans, generally found in legumes. As you can see, these are a natural part of most diets. Sugar alcohols, including xylitol and sorbitol, are found in fruit and vegetables but are also sometimes used as sweeteners.
A low-FODMAP diet cuts out or at least back on these things, focusing instead on meat, fish, eggs, nuts, seeds, oils, lactose-free dairy products and certain fruits and vegetables. Low-FODMAP diets generally last for six to eight weeks for enough time to test their effectiveness. Then, FODMAPs are gradually reintroduced, testing tolerance levels. You can’t cut FODMAPs out forever because they do have an important role to play.
Reactions to FODMAPs are very individualized. Each person will have different levels of sensitivity and tolerance, so it’s important to work with a dietitian to identify which do or do not work for you and adjust your diet accordingly.
