Nutrition Nugget: FODMAP
A Bite-Size Read for Your Health and Your Waistline
Yes, it’s FODMAP, not foodmap, like you might have thought at first glance. Maybe you’ve heard the phrase “low-FODMAP diet” floating around. Wondering what exactly it is? Let’s dive in!
FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” I know, not easy to remember; that’s why you hear the acronym FODMAP! In short, FODMAPs are fermentable carbohydrates which, for some people, can cause gastrointestinal upset. You’ll see the low-FODMAP diet recommended when someone has IBS, SIBO, digestive problems, bloating, flatulence, bowel urgency, and general stomach pain.
So what foods have FODMAPs in them? For starters, there are four main categories of FODMAPs. Oligosaccharides can be found in wheat, rye, beans, and in some fruits and vegetables. You’ll find disaccharides in milk, yogurt, cheese, and other lactose-filled foods. Fructose is the main carbohydrate in fruits like figs, mangoes, and in sweeteners like honey and agave, and are made up of monosaccharides. Polyols are in fruits such as lychee, blackberries, and some low-cal sweeteners too. These foods are just the tip of the iceberg, the list goes on and on; to eliminate these foods from your diet requires a tremendous commitment to your health and wellbeing.
Nevertheless, if you experience regular GI upset and can’t quite figure out what’s causing the issue, you may want to explore low FODMAP nutrition choices. It may not be for forever! The process of an elimination diet can help you discover ways to adapt your favorite meals (pizza anyone?). Give yourself the time. It’s a self-discovery process that’s definitely worth it!
If low FODMAP feels daunting but you’re afflicted by these pesky gastrointestinal problems, start by avoiding alcohol, caffeine, spicy foods, and dairy. Be sure to monitor your stress too! Yes, your stress can play a dramatic role in your gut! Next step would be to dive into an elimination diet. If your symptoms persist, it might be time to look into a low-FODMAP plan. The plan is similar to eliminating nightshades and gluten: you eliminate the foods in question for about two weeks, then try one serving of one food at one time, and return to the low-FODMAP ritual for three days before testing the next food. Symptoms may take up to three days to show up (for real!), so keep monitoring how you feel after trying that one food item. The whole ordeal will identify which foods heighten your symptoms and which foods can be reintegrated into your regular diet.
Studies show a low-FODMAP diet lowers the odds of stomach pain by 81% and reduces bloating by 75%. Score! So, if nearly all gastric upset can be improved with low-FODMAP choices, shouldn’t everyone just eat this way? Not so fast, if you’re not diagnosed with GI condition or you occasionally have mild GI upset, following this diet plan does not inherently mean healthier. Unnecessarily restricting foods and limiting the variety of phytonutrients is not generally recommended. Not to mention, foods commonly eliminated for people with gut issues include prebiotics, which help support good gut bacteria.
Bottom line? A low FODMAP diet is a good plan for those with medical diagnoses who want to help their symptoms through lifestyle changes, eliminating consumption of fermentable carbohydrates. For the rest of us, knowing this info can help us support those around us while we continue to enjoy our charcuterie boards.
