Understanding FODMAPs
Gas, bloating, constipation? I am pretty sure there is not one person who wishes for any of these!
In addition, these symptoms can exacerbate other health issues, making you feel miserable all around. But figuring out what causes these can be challenging. To that end, today’s issue is for a friend of mine whose doctor recently suggested she try a low FODMAP diet to help minimize pain associated with an underlying condition.
So, let’s dive into FODMAPS!
What are FODMAPS
FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrates that can cause bacterial growth. And in some people these non-digestible carbs lead to increased fermentation by bacteria in the gut which can cause gas and bloating.
Common symptoms of those who can’t tolerate high FODMAP foods are bloating, constipation, diarrhea, and stomach cramping.
“This diet works to limit certain foods and drinks to help reduce inflammation, prevent excess water absorption in the intestines (me – which contributes to bloating), and to reduce gas production in the colon (me - also contributes to bloating).”
FODMAP Foods
While there are quite a few foods which are considered FODMAPS, the good news is that you may not be sensitive to all of them. But unfortunately, an elimination diet it is the only way to identify the foods which cause you discomfort.
The 4 categories of FODMAPS and some examples of foods which fall within each is below. And this site provides a more extensive list of high FODMAP foods.
Oligosaccharides: wheat, rye, nuts, legumes, artichokes, garlic, and onion
Disaccharides: lactose-containing products such as milk, yogurt, soft cheese, ice cream, buttermilk, condensed milk, and whipped cream
Monosaccharides: fructose-containing foods, including fruits such as apples, pears, watermelon, and mango and sweeteners such as honey, agave nectar, and high fructose corn syrup
Polyols: mannitol and sorbitol in apples, pears, cauliflower, stone fruits, mushrooms, and snow peas, as well as xylitol and isomalt in low calorie sweeteners, such as those in sugar-free gum and mints
Who should try a low FODMAP diet?
A low FODMAP diet is often suggested to those with IBS, inflammatory bowel disease, celiac, and SIBO (small intestinal bacterial overgrowth) to help manage their condition. It essentially gives the digestive system a rest and hopefully allows you to identify foods which are contributing to any discomfort or pain. “In at least 10 randomized comparative trials, it has been shown that simply adjusting to a low-FODMAP diet can help about 50–80% of IBS patients achieve improvement in their condition.”
Specifically for women, I came across a few articles talking about the use of a low FODMAP diet for helping with PCOS and endometrioses. In the case of endometrioses, the thinking is that by reducing gas and bloating in the abdomen, it creates less pressure where the pain of the endometrioses is centered. I’m linking to the specific article here if you want to learn more. And here is an article talking more about PCOS and a low FODMAP diet.
If you are interested in trying a low FODMAP diet, you start by eliminating all high FODMAP foods for a couple of weeks and then slowly introduce them one by one back into your diet. Please make sure to speak with your doctor first!
Resources
If you are intrigued and want to learn more about FODMAPs, these are 2 good resources, The Cleveland Clinic and the American College of Gastroenterology.
I also like this cookbook (even though I do not follow a Paleo diet), Practical Paleo, as the author gives suggestions for modifying many of the recipes (which are really good) to be low FODMAP. And on Amazon there are a number of low FODMAP specific cookbooks if you are going to try this and want help creating healthy and delicious meals.
Parting Thought
Remember, a low-FODMAP diet is usually meant to be a short-term approach under the care of a physician as a way of identifying specific foods which cause you discomfort.
Holos is taking the next 2 weeks off but will be back the first week of January. Happy Holidays to everyone.
To be continued…
