The Low FODMAP Diet

Information from John Hopkins and the Cleveland Clinic:

What is FODMAP?

FODMAP is an acronym for a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are more difficult for people to digest. 

Why are FODMAPs difficult to digest?

FODMAPSs are fermentable short-chain carbohydrates. Translated, that means two things: They are sugar molecules that are linked together in chains, and they are fermentable by the bacteria in your gut. Molecules in chains need to be broken down into single molecules to be absorbed through your small intestine. But FODMAPs can’t be broken down, so they can’t be absorbed there. Your small intestine draws in extra water to help move the FODMAPs through to your large intestine. There, the bacteria living in your colon have a field day fermenting them (eating them). This produces gasses and fatty acids as byproducts inside your gut.

What can I eat on the FODMAP diet?

Foods that trigger symptoms vary from person to person.

To ease IBS and SIBO symptoms or bloating generally, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

• Dairy-based milk, yogurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Beans and lentils
• Some vegetables, such as artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches

Resources

https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know

https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet

https://www.monashfodmap.com/about-fodmap-and-ibs/