FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These short-chain carbohydrates are poorly absorbed in the gut, which can lead to bloating, cramping, excess gas production, constipation, and diarrhea.
| Term | Meaning |
|---|---|
| Fermentable | Food substances readily fermented by gut bacteria when eaten in large amounts, which include sources of: |
| Oligosaccharides | Fructans (wheat, rye, garlic, onion, leeks, and artichokes) and galacto-oligosaccharides (beans, lentils, soybeans, and nuts) |
| Disaccharides | Lactose (dairy products and ingredients from cow, goat, or sheep’s milk) |
| Monosaccharides | Fructose (fruit, honey, and high-fructose corn syrup) |
| AND | |
| Polyols | Sugar alcohols (sorbitol, mannitol, malitol, erythritol, xylitol, and isomalt) and certain fruits and vegetables (such as apricots and mushrooms) |
The low FODMAP diet is often used to alleviate symptoms associated with gastrointestinal disorders such as irritable bowel syndrome (IBS) and small intestinal bowel overgrowth (SIBO). It is meant to be a temporary elimination diet; an individual will restrict high FODMAP foods from the diet for 2-6 weeks and then re-introduce them one at a time to see which are best tolerated. Because the list of high-FODMAP foods is so extensive, excluding all of them from the diet long-term could lead to nutrient deficiencies and disrupt the microbiome.
Although the low FODMAP diet restricts many gluten and dairy foods, it is not inherently gluten and dairy-free. Gluten is a protein complex found in certain starches such as wheat, rye, and barley, which are also high in FODMAP carbohydrates. Some mature and ripened cheeses such as brie and feta have negligible levels of the FODMAP carbohydrate lactose, which is why they are allowed on a low FODMAP diet.
The low FODMAP diet is very restrictive, so it is is best undertaken under the supervision of a registered dietitian. He or she can help you differentiate between high and low FODMAP foods and identify which are particularly triggering during the re-introduction phase. You can find an expert in your area through the Academy of Nutrition and Dietetics. The following resources may also help you learn more:
https://stanfordhealthcare.org/medical-treatments/l/low-fodmap-diet.html
http://www.katescarlata.com/fodmaps-101/
https://www.aboutibs.org/low-fodmap-diet.html