What In The World Are FODMAPs?

FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides And Polyols.  Don't let the acronym intimidate you!  FODMAPs are types of carbohydrates (specifically sugars and fibers) found in various foods that can lead to excessive gas, bloating, GI discomfort, constipation, diarrhea, or any combination of these symptoms.  FODMAP carbohydrates can be poorly absorbed in the small intestine and as they move into the colon, they serve as food for the bacteria that reside in the colon.  When the bacteria feed on the FODMAPs, gas is created as a natural byproduct (fermentation).  FODMAPs can also have an osmotic effect, meaning they draw water into the colon and disrupt fluid balance.  The combination of gas production and fluid accumulation can lead to significant bloating and discomfort.  Keep in mind that bacterial fermentation is normal and a certain level is necessary for health, but when digestive upset compromises quality of life and occurs regularly, excessive FODMAP intake may be to blame.

These foods are sources of naturally-occurring or added FODMAPs.

So what foods contain high amounts of FODMAPs?  Common sources include, but are not limited to: 

• Oligosaccharides - Wheat bran, barley, onions, garlic, beans, legumes, and added fibers such as inulin, chicory root, and FOS (fructooligosaccharides).
  
• Fructose - This fruit sugar is found in certain fruits such as apples, pears, peaches, plums, cherries, as well as dried fruit, honey, and agave nectar. 
  
• Lactose - This milk sugar is found in whey protein concentrate, dairy milk, soft cheeses, yogurt, and ice cream.
• Polyols/Sugar Alcohols - Polyols naturally occur in certain fruits and vegetables, such as blackberries, avocado, and cauliflower.  Sugar alcohols are found in many reduced-sugar energy bars, sugar-free gum/candy, and "diet drinks".

Many of my clients, and myself included, have experienced notable improvements with their digestive functioning by carrying out the temporary FODMAP elimination experiment to discover their personal capacity of FODMAP tolerance without provoking symptoms.  The goal of the FODMAP experiment is not to be a long-term restrictive diet, but a short-term experiment to allow the most varied diet possible without GI setbacks!  If interested, you can read more about the concepts behind the FODMAP approach here.  Please don't hesitate to contact me if I can help you with your quest to achieve ideal digestive functioning!