FODMAPs are types of carbohydrates and stand for fermentable oligo-, di-, mono-saccharides and polyols. Research led by Australians have shown links between FODMAPs and digestive symptoms like flatulence, bloating, stomach pain, diarrhea and constipation.
Temporary elimination diets can reduce these symptoms but we recommend assessment by an accreditation dietitian to reduce foods such as fructose in fruits and vegetables, lactose in dairy products, fructans in grains like wheat, rye and barley, galactans in legumes and polyols in sugar alcohols, which is often in sweeteners and chewing gum.
FODMAPs cause abdominal symptoms through the carbohydrate fermenting in the small intestine causing swelling and ths production of gas. Conditions such as Irritable Bowel Syndrome can reduce 50-80% of symptoms from a low FODMAP diet.
High FODMAP foods include garlic, onions, apples, green peas, some marinated meats, milk, yoghurt, chick peas, and wheat, barley and rye-based bread. Low FODMAP foods include capsicum, beans, oranges, grapes, eggs, plain cooked meat, oats, rice, dark chocolate and peanuts.
If you may have Irritable Bowel symptoms, or are thinking about FODMAP, come talk to our team of OSANA dietitians.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390324/
- https://www.healthdirect.gov.au/low-fodmap-diets