So what’s a FODMAP?

FODMAP is an acronym that stands for: 

Fermentable

Oligosaccharides (fructans and galacto-oligosaccharides-GOS)

Disaccharides (lactose: milk sugar)

Monosaccharides (fructose, which is a problem in excess)

Polyols (sugar alcohols such as mannitol or sorbitol commonly used as artificial sweeteners)

What are FODMAPs?

FODMAPs are a group of small-chain carbohydrates (sugars and fibers) that are often poorly absorbed in the small intestine. We use the term FODMAP to make it simpler to talk about them as a group. There are lots of FODMAPs in the food we eat every day such as milk, wheat, onions, garlic, beans, apples, pears, mango, honey, agave, sugar-free soda, gum, mints, and even some medicines (just to name a few examples). As much as 75% of people with irritable bowel syndrome (IBS) will see great improvement in their symptoms by restricting foods containing the FODMAPs that cause their flare-ups. Because there has been extensive research and we know about FODMAPs, reducing or eliminating gastrointestinal (GI) symptoms (gas, bloating, pain, diarrhea, constipation) related to IBS is not only possible—it’s well within reach with a little education and modification.

What is the low FODMAP diet?

The low FODMAP diet is a 2-6 week elimination diet that involves removing high FODMAP foods from the diet to determine whether FODMAP-rich foods are triggering GI symptoms.

The low FODMAP diet is intended to be a learning diet rather than one you stay on forever. The goal of the diet is to help you determine your personal FODMAP triggers. After you’ve done that, then you re-introduce FODMAPs one at a time, in a very specific and methodical way, to determine your personal sensitivity to each one. Many people will find they can tolerate some FODMAPs quite well, while others cause flare-ups in very small amounts. Changes to the diet only need to focus on high-FODMAP foods that cause a reaction for you, and even then they should not be eliminated completely if possible. Learning about FODMAPs and the low FODMAP diet is best done with the help of a FODMAP knowledgeable professional to help you identify your triggers, navigate the diet, and develop a personalized, well-balanced eating plan with the greatest possible variety.

Why do FODMAPs trigger symptoms?

To put it very simply, FODMAPs can pull water into the small intestine which can contribute to diarrhea in individuals with fast-moving intestines. For those more prone to constipation, that water can get trapped and make you feel like you have a water balloon in the middle of your gut. In addition, FODMAPs are super-food for certain gut microbes. (We all have gut microbes and they are not all bad! They help you digest your food, create vitamins and help keep your immune system healthy.) When gut microbes ferment FODMAPs, the gas they produce fills up and stretches your intestine which can contribute to bloating, abdominal pain, and cramping in individuals with a sensitive GI tract. The combination of gas and water in the intestine can be extremely uncomfortable and can result in diarrhea or constipation, or both at different times.