FODMAP

Source: https://www.healthline.com/nutrition/fodmaps-101#bottom-line

Since you are what you eat, digestive problems are very common these days. So-called FODMAPs - an abbreviation for "fermentable oligo-, di-, mono-saccharides and polyols" - are special types of carbohydrates found in certain foods such as wheat and beans. Scientific studies have found a strong link between FODMAPs and digestive problems such as bloating, abdominal distention, abdominal pain, diarrhea and constipation. A diet low in FODMAPs can therefore have significant benefits for many people who frequently suffer from digestive problems.

What are FODMAPs?

FODMAP stands for "fermentable oligo-, di-, mono-saccharides and polyols" (1). These short-chain carbohydrates are resistant to digestion. Instead of being absorbed into the bloodstream, they reach the end of the intestine intact, where most intestinal bacteria are found. The intestinal bacteria then use these carbohydrates for energy, producing hydrogen gases which can cause digestive problems in sensitive people. FODMAPs also draw water into the intestines, which can lead to diarrhea.

Although not everyone is sensitive to FODMAPs, these problems are common among people who suffer from irritable bowel syndrome (2).

Common FODMAPs include:

Fructose: A simple sugar found in many fruits and vegetables and is also part of the structure of table sugar.
Lactose: A carbohydrate found in dairy products.
Fructans: A type of carbohydrate found in many foods such as wheat, spelt, rye and barley.
Galactans: A type of carbohydrate found in large quantities in legumes.
Polyols: Sugar alcohols such as xylitol, sorbitol, maltitol and mannitol. These are found in some types of fruit and vegetables and are often used as sweeteners.

Summary: FODMAP stands for "fermentable oligo-, di-, mono-saccharides and polyols". These are small carbohydrates that many people cannot digest - this is especially true for people who suffer from irritable bowel syndrome.

What happens when you eat FODMAPS?

Most of the FODMAPs you eat pass through your intestines in an unchanged form. These carbohydrates are resistant to digestion and are classified as dietary fiber. However, some carbohydrates only behave this way in some people. Such carbohydrates include lactose and fructose. The overall sensitivity to these carbohydrates can also vary from person to person. Scientists believe that FODMAPs contribute to irritable bowel syndrome. When FODMAPs reach the intestine, they are fermented and used as an energy source by intestinal bacteria. The same happens when fiber serves as food for the good gut bacteria, which has numerous health benefits.

However, the 'good' gut bacteria tend to produce methane, while the bacteria that feed on FODMAPS produce hydrogen, which can lead to bloating, a distended stomach, stomach cramps, pain and constipation (3). Many of these symptoms are caused by abdominal bloating, which can also make your belly look bigger (4). In addition, FODMAPs are osmotically active, which means they can draw water into your gut and contribute to diarrhea. Summary: In some people, FODMAPs are poorly digested and end up intact in the large intestine. They draw water into the gut and are fermented by hydrogen-producing bacteria.

Benefits of a diet low in FODMAPs

A diet low in FODMAPs has been studied most frequently with patients suffering from irritable bowel syndrome. This is a common digestive disorder that includes symptoms such as bloating, abdominal cramps, diarrhea and constipation. About 14% of people in the United States suffer from IBS, although most are undiagnosed (5). IBS does not have a well-defined cause, but it is known that diet can have a significant impact. In addition, stress can also be an important contributing factor (6, 7, 8). According to some studies, around 75% of people suffering from irritable bowel syndrome can benefit from a diet low in FODMAPs (9, 10). In many cases, this results in a significant reduction in symptoms and an impressive improvement in quality of life (11).

A diet low in FODMAPs may also be beneficial for other functional digestive disorders (1). In addition to this, some research suggests that such a diet may be beneficial for people suffering from inflammatory bowel diseases such as Crohn's disease or ulcerative colitis (12). For people who are intolerant to FODMAPs, a diet low in these compounds can have the following benefits (9, 10):

Less bloating
Less diarrhea
Less constipation
Less abdominal pain

Such a diet may also have psychological benefits, as the disorders associated with FODMAPs can cause stress and are associated with mental disorders such as anxiety and depression (13). Summary: A diet low in FODMAPs can alleviate symptoms and improve quality of life in people suffering from IBS. It can also reduce the symptoms of many other digestive disorders.

Foods that are rich in FODMAPs

Here is a list of common foods that are rich in FODMAPs (1, 44):

Fruit: apples, applesauce, apricots, blackberries, cherries, canned fruit, dates, figs, pears, peaches, watermelon
Sweeteners: fructose, honey, corn syrup, xylitol, mannitol, maltitol, sorbitol
Dairy products: Milk (from cows, goats and sheep), ice cream, most yogurts, sour cream, cream cheese and whey protein supplements
Vegetables: artichokes, asparagus, broccoli, beet, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leek, mushrooms, okra, onions, peas, shallots
Legumes: beans, chickpeas, lentils, red kidney beans, baked beans, soybeans
Wheat: bread, pasta, most breakfast cereals, tortillas, waffles, pancakes, crackers, cookies
Other grains: barley and rye
Beverages: beer, fortified wines, soft drinks with corn syrup, milk, soy milk, fruit juices

Foods you can eat as part of a diet low in FODMAPs Keep in mind that the purpose of a diet low in FODMAPs is not to completely eliminate FODMAPs from your diet, which would be extremely difficult. It is quite sufficient to minimize the amount of FODMAPs to reduce digestive discomfort.

There is a wide range of healthy and nutritious foods that you can eat as part of a diet low in FODMAPs. These include (1, 14):

Meat, fish and eggs: these products are well tolerated unless they contain high FODMAP ingredients such as wheat or corn syrup
All fats and oils
Most herbs and spices
Nuts and seeds: Almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds (but not pistachios, which are high in FODMAPs)
Fruit: bananas, blueberries, grapefruit, grapes, kiwi, lemons, limes, mandarins, melons (except watermelon), oranges, passion fruit, raspberries, strawberries
Sweeteners: maple syrup, molasses, stevia and most sugar alcohols
Dairy products: Lactose-free dairy products, hard cheeses and matured, softer varieties such as Brie and Camembert
Vegetables: alfalfa, peppers, bok choy, carrots, celery, cucumbers, eggplants, ginger, green beans, kale, lettuce, chives, olives, parsnips, potatoes, radishes, spinach, spring onions (green only), pumpkin, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchinis
Cereals: corn, oats, rice, quinoa, tapioca
Drinks: water, coffee, tea, etc.

You should bear in mind that these lists are not all-inclusive. Of course, there are foods not listed that are either low or high in FODMAPs. In addition, everyone reacts differently to FODMAPs. You may well tolerate some of the foods on the list of foods high in FODMAPs, while foods on the second list may cause you digestive discomfort for other reasons.

How can you follow a diet low in FODMAPs?

Many common foods are rich in FODMAPs. It is generally recommended to completely eliminate all foods rich in FODMAPs from the diet for a period of several weeks. This type of diet will most likely not work if you only eliminate some foods rich in FODMAPs but not others. If FODMAPs are the cause of your problems, then you should experience a reduction in symptoms within a few days. After a few weeks, you can reintroduce some of the eliminated foods back into your diet. This should be done food by food to allow you to identify which foods are causing your problems.

If you find a particular type of food that is significantly affecting your digestion, then you should eliminate it permanently. It can be difficult to do this elimination diet on your own, so it may be advisable to do this under the guidance and supervision of a doctor or dietitian who specializes in this area. This can help prevent unnecessary dietary restrictions, as certain tests can help determine whether you should avoid certain FODMAPs such as fructose or lactose. Summary: It is recommended to eliminate all foods rich in FODMAPs from your diet for a few weeks and then gradually reintroduce them into your diet. This is best done with medical support.

Conclusion

FODMAPs are short-chain carbohydrates that can pass through the intestine undigested. Many foods containing FODMAPs are considered healthy and some FODMAPs act like healthy probiotic fibers that support healthy gut bacteria. However, for some people who suffer from FODMAP intolerance, foods rich in these carbohydrates can cause unpleasant indigestion and should therefore be avoided or at least only consumed in small amounts. If you regularly suffer from digestive problems that affect your quality of life, then FODMAPs could be the cause. Although a diet low in FODMAPs will not necessarily eliminate all digestive problems, there is a good chance that it will help to significantly alleviate these symptoms.