What Is the Low-FODMAP Diet?

New diet trends are always popping up in the news, and the low-FODMAP diet has created quite a buzz recently. This is a diet that was originally developed for those who have irritable bowel syndrome, to help manage their symptoms. But what exactly is this diet? And why should you be following it? 

FODMAP is an acronym that stands for: 

 

F-Fermentable 

O-Oligosaccharides 

D-Disaccharides 

M-Monosaccharides 

A-and 

P-Polyols 

 

Oligosaccharides are a type of carbohydrate that contains chains of 3-10 monosaccharides. There are two different groups of oligosaccharides, fructans and galactans. Fructans are found in wheat products, onions, garlic, artichokes, and inulin. Galactans are found in lentils, chickpeas, broccoli, beans, Brussel sprouts, and soy-based products. 

Disaccharides are carbohydrates that contain two monosaccharides. The most common disaccharide is lactose, which naturally occurs in milk and some dairy products, and requires lactase, a digestive enzyme, for its absorption. Milk, yogurt, soft cheeses, ice cream, and puddings are all examples of disaccharides that contain lactose. 

Monosaccharides include fructose, a monosaccharide found in fruits. Fructose absorption is enhanced when it is combined with sources of glucose. Therefore, when it comes to the low-FODMAP diet not all fruits are equal. Fruits containing equal amounts of fructose and glucose may be more easily tolerated. Examples of this are agave, honey, mangos, watermelon, sugar snap peas, and high fructose corn syrup. 

Polyols are sugar alcohols found in some fruits like cherries and nectarines, apples, and pears. They are also found in some vegetables like mushrooms and cauliflower, as well as in some sugar substitutes like xylitol or sorbitol. 

The low-FODMAP diet can help manage symptoms of irritable bowel syndrome because short chain carbohydrates are found in many of the foods we eat. They may be poorly absorbed in the intestine, draw extra water into the intestine and are rapidly fermented in the gut. FODMAP can increase gassiness, bloating, abdominal pain, and diarrhea for those who have sensitivities to them. So, the low-FODMAP diet may work by starting with a low-FODMAP period, usually somewhere between six to eight weeks. Then under consultation of a medical professional, the patient will gradually reintroduce certain FODMAP foods and keep track of symptoms of gastrointestinal distress to help identify their food offenders. 

It is important to consult with a medical professional during and before this diet because reintroduction of foods as well as over-restriction of foods can cause harm. Cutting too many fruits, vegetables, plant-based proteins, and dairy foods can increase the risk of deficiencies in certain nutrients. A registered dietitian can help manage the reintroduction phase by developing personalized eating plans to meet each person’s nutritional needs. 

 

Source: https://www.eatright.org/health/health-conditions/digestive-and-gastrointestinal/what-is-the-low-fodmap-diet