Nowadays, everyone knows at least someone who is on a special diet. There are a plethora of them, so I was thinking that why not make them clear for you! (some nerd action for people like me 🤓) Making this a series, in the first part, let’s look at FODMAP.
WHAT IS FODMAP?
FODMAP is an abbreviation of Fermentable Oligo-, Di- and Monosaccharides, and Polyols. Doesn’t make a lot of sense yet, shortly it will. Those FODMAP carbohydrates don’t digest well in the small intestine, which means these carbs go into the large intestine, begin the fermentation process, and cause e.g. gas production and bloating. Basically, when you’re on a FODMAP diet, you’re avoiding those FODMAP carbohydrates.
WHY PEOPLE GO ON A FODMAP DIET?
The main reason for people to adopt a FODMAP diet is IBS = Irritable Bowel Syndrome. Having this condition, you may suffer from diarrhea, constipation, or both (one after another), bloating, abdominal pain and excess gas production. Even though the exact cause of IBS remains unknown, FODMAP diet has helped many to relieve the unpleasant symptoms.
WHAT CAN YOU AND CAN YOU NOT EAT ON A FODMAP DIET?
Saying that people on a FODMAP diet don’t eat FODMAP carbs tells absolutely nothing. Therefore, here are some of the main foods to avoid on a FODMAP diet:
• Dairy products containing lactose
• Peas, beans and lentils (especially dried)
• Cereal products containing wheat, rye or barley
• Polyols (sugar alcohols), such as xylitol, mannitol, maltitol and sorbitol, used as sweeteners
• Mushrooms
• Excess fructose, found in some fruits, e.g. apples, pears, plums, watermelon and apricots
• Onion and cabbage
Do notice that not all of these cause trouble to everyone with IBS. Usually people diagnosed with IBS start with a strict FODMAP diet, and after a month or so, may try to start incorporating very little amounts of one FODMAP source into their diet. If the food causes irritation, it needs to be removed from the diet. So, it's essentially a trial and error method.
PROS & CONS
FODMAP may help with the symptoms, or then not. Some FODMAP carbs cause symptoms to one person but not to another. Finding out what works for you is time-consuming and often frustrating. However, many people have found the FODMAP diet helpful, and it’s basically the only treatment there is for IBS at the moment. Following the FODMAP diet, and finding it helpful may significantly improve the quality of life for those suffering from IBS.
I hope you found this interesting, and perhaps learnt something new. Thanks for reading! 😊
-Jasmin ❤