FODMAP is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are naturally found in a variety of nutritious food. FODMAPs have three characteristics: they may be poorly absorbed in the intestine, draw extra water into the intestine, and are rapidly fermented by bacteria in the gut. Depending on the individual’s tolerance, FODMAPs may increase gassiness, bloating, abdominal pain, and diarrhea. It is important to note that this diet should be worked with a registered dietitian to ensure you receive the needed nutrients. This diet starts with a low FODMAP period, which usually ranges from six to eight weeks. Under the registered dietitian’s guidance, the patient will gradually reintroduce certain FODMAP containing foods. It is crucial to keep track of signs and symptoms of gastrointestinal distress to help identify food offenders. Reintroduction is an important process because over-restriction can cause harm. Cutting off too many fruits, vegetables, plant-based protein, and dairy foods from the diet can increase the risk of deficiencies. This is a highly individualized diet designed to help manage symptoms and should be under careful observation by a registered dietitian.
The Four Types of FODMAPs
Oligosaccharides
There are two different groups: fructans and galactans. Fructans are found in wheat products, artichokes, garlic, insulin, and onions. Meanwhile, galactans are found in lentils, chickpeas, broccoli, beans, Brussels sprouts, and soy-based products.
Disaccharides
Lactose is the most commonly known disaccharide and requires lactase, a digestive enzyme, for absorption. Examples of disaccharides containing lactose are milk, yogurt, soft cheese, ice cream, and puddings.
Monosaccharides
A form of monosaccharide is fructose, which is found in fruits. When combined with glucose, another type of sugar, the absorption is enhanced. It is important to note that not all fruits contain the same amount of fructose. These higher-fructose foods may cause gastrointestinal symptoms: agave, honey, mangos, watermelon, sugar snap peas, and high fructose corn syrup.
Polyols
These are sugar alcohols found in cherries, nectarines, apples, pears, mushrooms, cauliflower, and in some sugar substitutes containing xylitol or sorbitol.
For more information, please visit:
https://www.eatright.org/health/allergies-and-intolerances/food-intolerances-and-sensitivities/what-is-the-low-fodmap-diet
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