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15 Nov 2017

What are FODMAPs



FODMAP is an acronym that was created by researchers at Monash University in Melbourne which stands for Fermentable Oligo-saccharides Di-saccharides Mono-saccharides And Polyols. These are a group of fermentable sugars that are difficult to digest and poorly absorbed which results in unpleasant symptoms of irritable bowel syndrome (IBS). When these sugars are poorly digested by the body they are fermented by bacteria in the small and large intestine which can lead to diarrhoea, gas, bloating, pain, constipation and nausea.

FODMAPs include:


Fructose found in fruit, honey and juice
Lactose found in milk and milk products
Sugar polyols, also known as sugar alcohols, such as erythritol, maltitol, isomalt, lactitol, mannitol, sorbitol and xylitol found in sweeteners and some fruits and vegetables
Fructans found in wheat, rye, onions, garlic
Galacto-oligosaccharides found in legumes such as chickpeas, lentils and beans

If you are suffering from unexplained IBS or digestive complaints you can start by excluding all the FODMAP groups and then slowly adding each group back in. This will help you to identify which FODMAP groups you are reacting to and which are safe to eat as it is unlikely that you will be sensitive to all groups. Don’t panic, there are still plenty of things you can eat on a low FODMAP diet such as green leafy vegetables, pumpkin, sweet potato, low-sugar fruit like berries, oats, quinoa, rice, beef, chicken, fish and much more!

Being organized really helps to increase your success when trying a low FODMAP diet. Clear your cupboard of high FODMAP foods and write up your weekly shopping list so you only purchase low FODMAP foods. Planning meals and preparing meals and snacks in advance will help you to stay on track and not reach for unsafe options. 

Monash University has developed an app which is a useful resource and can help you find out which foods may or may not be safe for you to eat. It is regularly updated as more research becomes available and uses a traffic light system which makes it easy to use. This app is available for both Android and Apple. 

If your symptoms persist please visit your healthcare provider who can run tests and rule out other more serious conditions like coelic disease.


Sources

http://www.bodyandsoul.com.au/nutrition/nutrition-tips/how-to-cook-and-shop-for-someone-on-the-low-fodmap-diet/news-story/64cacfc9e05a7c3461e01b35f18f8d6b