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FODMAPs Explained

Blog, Health & Wellness / By / October 9, 2020

You may have seen on many of my recipes titled “onion free” or “garlic free” and wonder why this is something I mention.  I follow a diet known as the low FODMAP diet as one part of lifestyle management of my chronic intestinal symptoms due to irritable bowel syndrome and small intestinal bacterial overgrowth.  This diet is currently used as a lifestyle modification for patients with these, as well as other chronic intestinal disorders, for symptom management.

What exactly are FODMAPs?

FODMAPs are a group of short chained carbohydrates, the acronym standing for:

Fermentable

Oligo-

Di-

Mono-saccharides

And

Polyols

There are 5 main types of FODMAPS

Lactose– common in dairy products

Fructose– sugar found in some veggies, fruits and sugars such as honey and high fructose corn syrup

Fructans– found in gluten containing products, vegetables such as onions and garlic

Galacto-oligosaccharides– common in beans

Polypols (such as mannitol and sorbitol)- found in sweeteners, fruits and vegetables

Role of FODMAPS in IBS:

IBS patients perceive pain and discomfort due to a heightened response to gut motility and gut sensitivity.  When the gut moves and gas/water pass, patients can develop bloating which will lead to pain and discomfort.  The bloating and distension can also lead to changes such as diarrhea, constipation or a mixture of constipation and diarrhea. 

The short-chained carbohydrates (FODMAPS) are poorly absorbed by the intestine (sometimes not absorbed at all) and will increase water into the intestines leading to the above changes in motility, gas, bloating and alterations in bowel habits. 

FODMAPS are also fermented by the bacteria in the colon due to not being properly absorbed in the small intestine.  The fermentation within the colon will lead to excessive gas and further bloating and pain. 

This list of FODMAP containing foods is long.  I have complied a short list of common high FODMAP foods.

Common High FODMAP foods

Vegetables

food, onions, garlic
apples, fruit, red
  • Onion (including dried)
  • Garlic (including dried)
  • Mushrooms
  • Cauliflower
  • Artichokes
  • Leeks
  • Celery
  • Snow peas

Fruits

  • Apples
  • Pears
  • Blackberries
  • Watermelon
  • Peaches
  • Plums
  • Apricot
  • Avocado
  • Dried fruits
  • Fruit juices

Nuts and Seeds

  • Cashews
  • Pistachios
  • Other nuts and seeds become high fodmap depending on portion size
cashew nut, nut, protein

Legumes

beans, garden, legumes
  • Black beans
  • Pinto beans
  • Kidney beans
  • Soy beans

Grains

  • Gluten containing products such as wheat bread, pasta
  • Amaranth
  • Barley
bread, homemade, food

Lactose

  • Goats milk
  • Cow milk
  • Sheeps milk
milk can, glass, milk
nuns, picnic, treatment

Sugars

  • Fructose
  • Honey
  • Maple syrup
  • High fructose corn syrup
  • Agave syrup
  • Sugar substitutes such as erythritol, xylitol

As you can see this list is long and as you can imagine an elimination diet with a lengthy list such as this is complicated, has side effects and is not without risk.

As a reminder, this blog is not intended to be medical treatment or advice.  As always, consult your physician prior to starting any diet or treatment.

If you live in CA, TX, OH, GA or NC and would like more information on my IBS lifestyle management program feel free to email me at neversayneverwellness@gmail.com

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com