FODMAPS: Friend or Foe?

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.

-Fructose is found in fruits and sweeteners such as high-fructose corn syrup and honey.

-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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The Benefits of Probiotics

Probiotics are the “good” bacteria that keep the gut healthy by helping to break down and digest food. Several studies suggest that probiotics are effective in alleviating infections and positively stimulating the gut’s immune system. Additionally, probiotics may have positive effects on those with digestive issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), and may help lower cholesterol.

Probiotics are found naturally in fermented foods and available in supplement form. Probiotics are found in fermented foods because the microorganisms (probiotics) are produced during the fermentation process. One of the easiest ways to consume probiotics is in fermented dairy products such as yogurt and kefir. These two items are easily found at your local grocery store; check the food label for the phrase “contains live active cultures” or “contains probiotics.”

Bottom line: Initial research demonstrates many possible benefits of probiotics, but further research is needed to confirm these findings. Fermented dairy products such as yogurt and kefir are a great way to consume probiotics, protein and calcium. Try non-fat or low-fat Greek yogurt with low-sugar granola for breakfast or a snack.

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