Updated: Jul 1, 2020
FODMAPS are fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine. Therefore they are fermented by colonic bacteria and can cause symptoms of bloating, gas, abdominal pain, constipation and diarrhea (IBS.)
FODMAPS are naturally found in foods.
Examples of FODMAPS are: fructose (fruits and veggies,) fructans (veggies and grains,) lactose (dairy,) galactans (legumes,) and polyols (sugar alcohols) like xylitol, mannitol and sorbitol.
Many FODMAPS are healthy, high antioxidant foods. For example, garlic and onions are very medicinal and have tremendous health properties. However, they are two high FODMAP foods that can cause major digestive discomfort and bloating/gas.
Therefore these two and other high FODMAP foods should be reduced or eliminated in cases where symptoms flare up to give the gut a chance to heal. Sometimes some of them can be cooked to reduce the severity of symptoms.
If you are someone who deals with postprandial gas, bloating and gastrointestinal discomfort, it may be worth trying a low FODMAP diet for 1-2 months. Afterwards, you can try slowly adding previously restricted foods back in to see if there is any sort of reaction. This elimination type approach can be very beneficial to providing answers to the digestive symptoms you may be experiencing.
*Digestive enzymes can further aid nutrient assimilation while reducing symptoms of bloating and GI discomfort.
High FODMAP food (things to avoid / reduce)
Vegetables and Legumes
• Garlic – avoid entirely if possible
◦ Includes garlic salt, garlic powder
• Onions – avoid entirely if possible