Many people suffer from gastrointestinal discomfort without knowing the
cause or how to ease their discomfort. For some people, FODMAPs may be the
culprit. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides,
Monosaccharides and Polyols.
FODMAPs are short chain carbohydrates that pull water into the gut,
which can cause bloating, diarrhea and/or constipation. These symptoms may be
remedied by following a low-FODMAP diet. A low-FODMAP diet calls for
elimination of foods that are high in fructose, lactose, fructans, galactans
and polyols.
-Milk, ice cream and soft cheeses are all high in
lactose.
-Polyols are sugar alcohols and are found in foods
such as sugar-free foods, peaches, cherries, mushrooms and cauliflower.
-Galactan-rich foods include beans, broccoli and
soy-based products.
-Foods that are high in fructans include wheat,
onions and garlic.
To determine which FODMAPS are causing gastrointestinal discomfort,
foods high in any of the FODMAPs should be eliminated for six to eight weeks.
Those with sensitivity to FODMAPS should feel relief upon elimination of high-FODMAP
foods. After six to eight weeks, the reintroduction period begins. FODMAP foods
should be gradually reintroduced one group at a time in order to decipher which
foods cause discomfort. It is important to reintroduce as many FODMAP foods as
possible to prevent limiting too many of these healthy nutrient-dense food choices
from the diet.
Bottom Line: The low-FODMAP diet
can be very helpful for those suffering from gastrointestinal problems, such as
IBS. The low-FODMAP diet eliminates many healthy, nutrient-dense foods, so it
should only be followed by those hoping to ease gastrointestinal distress. If
you are interested in trying a low-FODMAP diet to ease your symptoms, consult a
Registered Dietitian Nutritionist (RDN) to ensure that you follow a plan
individualized for you.
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