FODMAP means fermentable oligo, di-, monosaccharides, and polyols. They are digestion-resistant carbs that reach your intestine’s end, where most bacteria are found. The bacteria then cause digestive problems and release hydrogen gas by turning these carbs into fuel.
These carbs also cause diarrhea by drawing liquids to your intestines. The most popular FODMAPS include;
- Lactose- is mainly found in dairy products.
- Galactans- found in legumes
- Fructose- simple sugars found in vegetables and fruits.
FODMAPS are used as fuel by the bacteria and ferment after reaching the colon, causing several health benefits. FODMAPS are used as fuel by the bacteria and ferment after getting into the colon, rendering several health benefits. Most FODMAPS pass via your intestine unchanged and are considered a dietary fiber. They are digestion-resistant, and the general sensitivity differs among individuals.
Why you Should Have a Low FODMAP Diet
A study on a low FODMAP diet is mainly done on individuals with IBS. This popular disorder has the following symptoms;
- Bloating
- Gas
- Constipation
- Diarrhea.
These individuals should make use of a fodmap diet chart to enjoy the following benefits;
- Less bloating and diarrhea
- Less constipation.
Benefits of a FODMAP Diet
Lowers discomfort
This is the main benefit of having a FODMAP diet. A study has shown the relation between this diet and improved prebiotics.
Reduces chronic fatigue
The FODMAP diet is believed to reduce chronic fatigue since the body no longer gets foods that require much energy to digest.
Which Foods are Rich in FODMAPS?
Below we discuss the foods with the highest FODMAP ratio;
- Sweeteners- including; honey, sorbitol, and fructose.
- Wheat- including; pancakes, crackers, and pasta.
- Beverages- like; beer, soft drinks, and fruit juices.
- Vegetables- the most common include; asparagus, beetroot, and onions.
Foods you Can Include in a Low FODMAP Diet.
This diet aims not to do away with FODMAPS but to minimize these carbs to prevent digestive symptoms. Many foods can be put in a FODMAP diet, and below, we discuss a few;
- All oils and fats
- Spices and herbs
- Eggs, milk, and fish
- Dairy products
- Sweeteners.
Most foods we consume consist of high FODMAPS, which will help us avoid them for weeks and re-introduce them later. This lets you know the foods that cause these symptoms and prevent them permanently.
Starting and following a low FODMAP plan can be challenging initially, and you should seek help from an expert. Getting professional service also avoids dietary restrictions because the tests will tell you what to avoid.
When to Consult a Doctor
Dietary changes significantly affect SIBO and IBS symptoms but are also used as therapies by doctors. Antibiotics help to stop intestinal bacteria growth, and laxatives stop an irritating bowel. A blend of medications, stress management, and dietary changes is considered the best approach, and you should consult a medical expert to ensure these treatments work.
Final Thoughts
FODMAPS are carbs poorly absorbed in the intestines, and some people face digestive issues after taking them. The above article has outlined all you need to know about them, and you can reach out for more information.
