What is this acronym that sounds like an expletive?
FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides And Polyols” Unfortunately, many foods considered to be “healthy” contain these molecules, so dealing with a low-FODMAP diet may be quite confusing and daunting.
But wait a minute - do you really need to even deal with FODMAPS? Most folks don’t, but if someone is experiencing undiagnosed gastric or intestinal distress, Irritable Bowel Syndrome (IBS) or Chrohns disease, among others, this diet might be needed. The most substantial evidence is often abdominal discomfort like bloating, cramping, and or nausea after meals that contain FODMAPs ingredients (see below), 30 minutes to two hours after eating. A nutritionist or RDA can help with a diagnosis.
So what’s going on? FODMAP foods contain higher levels of certain sugars and sugar alcohols that we usually break down enzymatically in the small intestine. If this digestion occurs incompletely, due to a compromised gut lining or flora, FODMAPS continue into the large intestine and cause nausea, bloating and gas by two means. 1) Concentrations of these molecules cause water to move into the intestines osmotically, causing bloating and 2) microbes in the large intestine continue doing what should have happened in the small intestine, and ferment FODMAPs there instead creating CO2 and other byproducts.
The good news is, if one has to deal with this diet, it’s not forever, and after a month or so of avoiding the triggers, it’s possible to add foods back one by one (under guidance of a nutritionist or other professional) and discover exactly which one(s) are the real culprits. Short term diet modification is also a lot better than dealing with long term gastrointestinal distress.
NO foods. They contain high levels of FODMAPS so avoid eating these.
YES foods, if you are dealing with an anti-FODMAP diet