FODMAPS stand for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols. These are specific sugars (short-chain carbohydrates) that are either poorly absorbed or not absorbed by the intestines; and as a result, are fermented by bacteria in the large intestines. But people with digestive issues, such as IBS, have an even more difficult time digesting these foods.
| Fermentable | The process through which gut bacteria degrade undigested carbohydrate to produce gases (hydrogen, methane and carbon dioxide) |
|---|---|
| Oligo-saccharides | Fructo-oligosaccharides (FOS) found in wheat, rye, onions and garlic Galacto-oligosaccharides (GOS) found in legumes (beans) |
| Di-saccharides | Lactose found in; milk, soft cheese, yogurt |
| Mono-saccharide | Fructose (in excess of glucose). Examples: honey, apples, high fructose corn syrups |
| Polyols | Sugar polyols (eg. sorbitol, mannitol) found in some fruit and vegetables and used as artificial sweeteners (Xylitol). Specific food examples are avocados, watermelon, cherries. |
The FODMAP Friendly/Low FODMAP diet is simply a way of eating that allows an individual, such as someone with IBS, to avoid certain High FODMAP foods. Some might choose to avoid these foods for a specific length of time (avg. of 8 weeks and then later re-introduce foods in a systematic way) or some might choose to avoid these foods always as a general rule for what they decide to eat.
Some Symptoms You Might Experience (if you have difficulties digesting High FODMAPS):
- Diarrhea/Constipation
- Gas/Bloating
- Dehydration/Thirst
- Bladder Troubles
- Stomach Pains
- Nausea
and even …
- Anxiety/Depression
Applying the FODMAP Friendly/Low FODMAP Diet. I personally find that the Low FODMAP diet can be applied to any diet that one chooses. For instance, if I decided to follow the Paleo diet I can do so while applying the Low FODMAP Diet to it by just choosing my list of foods from the Low FODMAP Diet list that also meet the guidelines of the Paleo diet. Like merging two diets into one, the food items where the intersection forms would be my new list. So no matter what your style of eating is, I suggest you apply the Low FODMAP diet to see if you find the relief you have been searching for.