An Introduction to FODMAPs
The Truth About Low FODMAP diet Plan:
Some just looking for a low FODMAP diet plan. It is a group of short-chain carbohydrates standing for Fermentable, Oligo-, Di-, Mono-saccharides, and Polyols. The FODMAPs diet was created at Monash University by professor Peter Gibson, who has also conducted extensive research on gluten intolerance.
FODMAPs are becoming a hot topic within the allergy and gluten intolerance circles, especially more so in the past year. People are finding that FODMAPs foods are contributing to symptoms of Intestinal Bowel Syndrome (IBS), exacerbating symptoms such as gas, bloating, cramping and/or diarrhea. Many sufferings from gluten intolerance and Celiac disease have found that they are not just sensitive to gluten but also to various FODMAPs carbohydrates. So, just what are FODMAPs? This blog will give you the low down on FODMAPs and additionally provide tips for testing your sensitivity in order to eliminate the FODMAPs carbohydrates that are negatively impacting your digestion.
FODMAPs consist of five main categories, which are:
Fructose can mainly be found in fruit, honey, high fructose corn syrup and other hexose sugars with the chemical composition of C6H12O6.
Lactose is found in all dairy products such as milk, butter, ice cream, etc.
Also known as inulin fructans are fructose polymers. Fructans comprise of wheat, onion, garlic, agave, artichokes, asparagus, leeks and others.
Galatians comprises of beans, lentils, and legumes such as soy.
Polyol is an alcohol-containing multiple hydroxyl groups. They include sorbitol, mannitol, xylitol, and maltitol, and are found in stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc.
* Fibers also should be consumed in limited doses as they can cause gastrointestinal stress.
Low Fodmap Elimination Diet For IBS
So, now that we are aware of foods that contain FODMAPs, how do we determine how they affect us? Similar to gluten intolerance testing, the first step is to go on an elimination diet.
Eliminate all FODMAPs foods from your diet for a total of six weeks. After this time period, reintroduce FODMAPs foods one at a time in small amounts. The foods which you react to can be labeled as trigger foods. You should consume these sparingly to eliminate negative symptoms.
Through reintroducing small amounts of FODMAPs foods you can determine the diet that works best for you and be able to construct a diet that will support your digestive health. For the best results, you should seek consultation from a dietitian.
How Does This Relate to Gluten-Free Diets?
The FODMAPs diet is not meant to be a lifetime regimen, but rather a series of foods which when eliminated and reintroduced can help IBS sufferers (and those experiencing similar symptoms) to determine trigger food sources.
Inside of the FODMAPs food list is gluten-containing grains such as barley, rye, and wheat. When testing for FODMAPs sensitivity, these gluten-containing grains should be removed from the diet. It may frequently be the case that FODMAPs sensitivity overlaps with gluten or wheat intolerance and Celiac disease. Perhaps you have been diagnosed with Celiac disease or identified yourself as gluten intolerant, but for some reason, you are still experiencing digestive issues.
In this case, you may consider trying a FODMAPs elimination diet. Doing this may help you to eliminate those symptoms altogether. Gluten intolerance, wheat intolerance, Celiac disease, and FODMAPs sensitivity are all allergic realities. They exist on a spectrum and each person’s body will react in different ways to different foods. FODMAPs elimination diet systems are an indispensable tool, which can help us determine just what it is our bodies can and can’t digest well. You may additionally wish to read this great article from the Gluten Freedom project which gives us a great overview of FODMAPs and gluten-free diet plans. The article additionally provides a useful substitution chart to help you make dietary changes.