What The Heck Are FODMAPs
In recent years, you may have heard the term "FODMAPs" thrown around in discussions about digestive health and diet. But what exactly are FODMAPs, and why are they gaining attention in the realm of health and nutrition?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. That’s a mouthful, isn’t it? That’s why they have an acronym! FODMAPs are short-chain carbohydrates that are resistant to digestion and are found in a variety of foods. The four main types of FODMAPs include: Oligosaccharides (which are found in wheat, rye, onions, garlic and legumes); Disaccharides (which are found in dairy products like milk, yogurt and soft cheese); Monosaccharides (example: fructose) (are found in certain fruits like pears and apples, and also in honey); and Polyols (these are sugar alcohols like sorbitol, mannitol, xylitol and maltitol) (found in fruits, vegetables and sugar-free products). Basically, you can find high FODMAP foods in almost every major food category.
So why might you be placed on a low FODMAP diet by your healthcare provider? FODMAPs can cause gas, bloating, abdominal pain, diarrhea and other digestive issues. When these foods are reduced, symptoms of irritable bowel syndrome (IBS) or other gastrointestinal issues can be minimized or even alleviated. A low FODMAP diet is best used however like an elimination diet to determine any food sensitivities or triggers. In fact, most elimination diets will eliminate most FODMAPs. Whole 30 for example, eliminates legumes, dairy, honey and sugar in general.
Why don’t we all just eat low FODMAP all the time? Many high-FODMAP foods are rich in essential vitamins, nutrients and fiber and are an important part of a healthy diet. A low FODMAP diet can be a bit challenging, could lead to nutritional deficiencies over the long haul, and is not sustainable as a long-term approach to diet, not to mention you may have difficulty managing restaurants or social situations where food is involved.
If you're experiencing symptoms of IBS or other gastrointestinal discomfort and are considering a low-FODMAP diet, it's important to work with a registered dietitian or healthcare professional who can provide guidance and support to ensure nutritional adequacy and help you navigate the challenges associated with this dietary approach. Once food irritants have been identified, small amounts of FODMAP’s should be added back to the diet to improve variety and nutritional balance. With proper guidance and support, a short term, low-FODMAP diet can be an effective tool for determining digestive irritants and improving overall well-being. If you are interested in learning more about how to optimize your health with your lifestyle and reverse your risk for chronic disease, subscribe for free with your e-mail address at the bottom of any of my website pages (http://thehealthandwellnessnp.com) to receive weekly blog posts and exciting upcoming information! Together, let’s transform your health!