Despite the daunting number of syllables in the name, Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols (FODMAPs) have made the leap into the realm of popular diets. Oligosaccharides, disaccharides, monosaccharides and polyols are carbohydrates that cause digestive distress in some individuals. The Low FODMAPs Diet has been linked to the reduction of digestive suffering that is common in some individuals. Like many diets, medical research supporting FODMAPs stresses the importance of cooperating with special dietary requests to help avoid unwanted symptoms. Unlike many pervasive diets, it encompasses a wide variety of food groups rather than honing in on one specific group. To understand the complexity of the diet, it is important to explain each component of FODMAPs.
The first component is fermentation. Fermentation of carbohydrates can occur during digestion via bacteria in the large intestine. Gut microbiota help maintain healthy digestive tracts and can process nutrients passing through our intestine for nourishment. Bacteria colonizing the large intestine can ferment a variety of carbohydrates that enter our colon without being entirely digested and absorbed in the small intestine. This process results in the production of gas and digestive distress. Foods high in FODMAPs also cause digestive distress due to their osmotic effect during digestion which draws water into the gut. The quick rate at which gas is produced combined with the increased liquid introduced to the gastrointestinal tract results in discomfort.
The next component of the diet encompasses the various carbohydrates found in many foods. Oligosacchardies, disaccharides and monosaccharides are carbohydrate structures found in grains, dairy, produce and some processed meats. Oligosaccharides are commonly found in grain products, legumes and vegetables. Disaccharides can be in dairy products and monosaccharides are in vegetables, fruits and artificial sweeteners, and Polyols are in synthetic sweeteners such as sorbitol and sugar alcohols along with some fruits and vegetables.
Although the low FODMAPs diet encompasses the reduction of many foods, it doesn’t force the complete elimination of any major food group. Many fruits, vegetables, grains and dairy products contain low amounts of these fermentable carbohydrates and result in less digestive distress. Decreasing the consumption of sources rich in FODMAPs (like foods containing gluten) can also help ease digestive distress without complete elimination of any food.
The low FODMAPs diet is often linked to Irritable Bowel Syndrome to help reduce digestive distress due to gas produced from fermentable carbohydrates; however this dietary pattern can also be linked to gluten-free diets. Consuming large amounts of wheat and rye containing products introduces the gastrointestinal tract to many fermentable carbohydrates. Some individuals may choose to consume gluten-free foods to avoid the unattractive fate that greets the fermentable sugars. While the request for gluten-free foods or low FODMAPs veggies may appear to be a trend or pure pickiness, it is important to remember that serious medical symptoms are associated with the dietary pattern.
