Foods can be healthy and healing but for some certain foods can be a severe source of irritation to the digestive system. Foods that have that effect are known as FODMAPs (acronym below). FODMAPS are a family of sugars that pass through the digestive system without being fully absorbed. While this is a normal process, and FODMAPs do not cause intestinal inflammation, for those with a sensitive gut, or Irritable Bowel Syndrome FODMAPs cause painful digestive issues. In the small intestine, some FODMAPs aren’t well absorbed as they travel to the large intestine where the undigested FODMAPs are fermented by bacteria. This process which draws in water contributes to bloating, excess gas, distention, pain, constipation and/or diarrhea.
A low-FODMAP diet is primarily to help relieve digestion problems and is not difficult to create; there are a few facts to know:
Meat and Fish do not contain FODMAPs
Certain seasonings do contain FODMAPs
FODMAP apps, guides, and trackers:
FODMAP A to Z is an app that offers simple and clear rankings of everyday foods to avoid or enjoy.
Bowelle is an IBS (Irritable Bowel Syndrome) food tracker that helps keep a daily record of what you eat and can share your data with your doctor. It is a free download in the App store
www.ibsdiets.org/fodmap-diet provides a guide to the Low FODMAP diet, recipes, and food.
Fermentable – food that is broken down (fermented) by bacteria in the large bowel
Oligosaccharides – “oligo” means “few” and “saccharide” mean sugar. These molecules made up of individual sugars are joined together in a chain.
Disaccharides – “di” means two. This is a double sugar molecule
Monosaccharides – “mono” means single. This is a single-sugar molecule
Polyols- these are sugar alcohols (no intoxication element)