10 Facts About FODMAPs

fodmapsDr. Sue Shepherd developed the Low-Fodmap Diet back in 1999.  She has been able to prove through her research, that limiting dietary FODMAPs can be an effective treatment for people with symptoms of IBS.   Other researchers and Registered Dietitians across the world have also been able to prove the effectiveness of this diet.  Aside from IBS (which I suffer from) there are other gastrointestinal, and inflammatory disorders and diseases that can also be treated naturally whilst sticking to a low Fodmap diet.  The facts below are what I have learned from Dr. Shepherd and several other experts.

1) FODMAPs are…

  • Fermentable – rapidly broken down by bacteria in the bowel
  • Oligosaccharides – fructans and galactooligosaccharides (GOS)
  • Disaccharides – lactose
  • Monosaccharides – fructose and…
  • Polyols – sorbitol, mannitol, maltitol, xylitol, polydextrose, and isomalt

stomach_pain_b&w2) FODMAPs are poorly absorbed in the small bowel.

3) Multiple types of FODMAPs are usually present in most meals.

4) Fructans are most likely the most common FODMAP to cause symptoms of IBS (Dr. Sue Shepherd).

5) If your symptoms improve after following the Low-FODMAP diet for two months, it is recommended to slowly reintroduce one FODMAP group at a time to see how well you can tolerate them.

6) On the Low-FODMAP diet, wheat is only a problem ingredient when consumed as a wheat-based carbohydrate food like cereal, breads, or pasta.

7) A low-FODMAP diet is not a gluten-free diet.  When you are on the low-FODMAP diet you can have oats and small amounts of wheat, barley and rye.

8) A fructan is a polymer of fructose molecules. Fructans with a short chain length are known as fructooligosaccharides. Fructans can be found in foods such as agave, artichokes, asparagus, leeks, garlic, onions (including spring onions), yacon, jícama, and wheat.

9) When bacteria in the large intestine receive molecules not absorbed in the small bowel, they break these molecules down quickly.  This produces hydrogen, carbon dioxide and methane gases – otherwise known as unpleasant times for people like us!

10) A lactose-free diet is not a dairy-free diet.  Lactose is present in most dairy products.  The Low-FODMAP diet can benefit those who suffer from lactose intolerance by helping them to reduce lactose intake.

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About Colleen

I have had IBS symptoms for a few years now. I have come across the FODMAP diet and adhering to it, and so far, it's made a big difference in how I feel. I am a Certified Nutritionist Consultant, a health and wellness advocate and I make healthy living a part of my everyday life. I grew up in New York and reside in California now.
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9 Responses to 10 Facts About FODMAPs

  1. Self Similar says:

    Interesting information. Question – can you provide a reference to the research article showing that fructans are the most common FODMAP to cause symptoms. I have not run across the information before. Thanks

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