What is a FODMAP?

Digestive disorders can be very life disrupting never mind embarrassing.  Some conditions can include IBS with constipation or IBS with Diarrhea as well as other disorders that are becoming more common such as SIBO….small intestinal bacterial overgrowth, diverticulitis and ulcerative colitis.

The FODMAP diet is an evidence-based dietary approach that is gaining popularity for its effectiveness in managing symptoms of IBS and other gastrointestinal disorders.  FODMAPS stands for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols.  These are types of carbohydrates that are poorly absorbed in the small intestine, leading to symptoms of bloating, gas, abdominal pain and altered bowel habits. 

Common examples of high FODMAP foods include:

·Oligosaccharides: Also known as prebiotic inulin. Fructans are found in wheat, barley, legumes, garlic, onions, artichokes, asparagus, sugar snap peas, cabbage, shallots, leeks, cauliflower, mushrooms, and green peppers.

· Galectins are the primary carbohydrate found in beans, lentils and legumes.

·Disaccharides: Foods high in the carbohydrate lactose include dairy products like milk, yogurt, kefir and soft cheese products.

·Monosaccharides: Fructose containing food sources such as mangoes, apples, honey, pears and watermelon.

·Polyols: Also called “sugar alcohols” these carbs are often found in processed foods under the guise of sorbitol, mannitol, xylitol, malitol and erythritol. Other foods that have polyols include pitted fruits like avocado, apricots, cherries, nectarines, peaches and plums.

How FODMAPs affects your gastrointestinal system

FODMAPS are not easily absorbed and challenging on the bowel. Fermentation in the large intestine causes a release of gases (primarily hydrogen, carbon dioxide and methane) that can result in minor bloating which is normal.

However, the prevalence of FODMAP foods, especially in specific cuisines like Asian or Italian, can quickly cause excess bloating, abdominal pain and flatulence in people with a sensitivity.

Here are the symptoms of FODMAP Intolerance:

Symptoms vary widely person to person and will appear within 30 minutes to two hours after eating. Following FODMAP consumption symptoms can present in the following ways:

·   Abdominal discomfort

·   Bloating

·   Cramping

·   Excessive gas

·   Nausea and/or pain

·   Poor stool consistency

·   Diarrhea and/or constipation

KEY POINTS of the Low FODMAP DIET:

1. Identify and eliminate:  The diet starts with an elimination phase.  We take out all foods that are considered high FODMAP and avoid them for a period of time.

2. While we do that, we will work on repairing the part of your gut that may have been damaged or are causing the most trouble to you.  That is a specific protocol for you depending on your symptoms and why you are having a problem with FODMAPS in the first place.

3. Repair:  Next and during this phase we will talk about repairing the part of your system that is giving you the most problems.  YOU CANNOT DO THIS ON YOUR OWN.  DON”T start with probiotics.  You may have diarrhea, gas and bloating and another person may have constipation. 

4. This way of eating needs some personalization.  The next phase is to Restore.  We try adding some foods back in and see what YOUR triggers are.