What are FODMAPs?
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) represent a hugely diverse family of sugars (short-chain carbohydrates) found in many different food types. They are poorly absorbed by the small intestines and some people experience symptoms after eating these foods.
The symptoms that some people experience when eating FODMAPs are:
- constipation and/or diarrhoea
People with irritable bowel syndrome (IBS) may present with a more intense presentation of abdominal discomfort due to heightened gut sensitivity.
What are FODMAP foods?
High FODMAP Foods:
- Vegetables: Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas
- Fruits: Apples, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon
- Dairy and dairy alternatives: Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt. Butter and cheese are naturally low in lactose and can be regarded as low in FODMAPs
- Proteins: Most legumes/pulses. Meats are low in FODMPAs but some marinated meats and processed meats can contain FODMAPs
- Grains and grain products: Wheat/rye/barley-based breads, breakfast cereals, biscuits and snack products
- Sugar and sweeteners: High fructose corn syrup, honey, sugar free sweets
- Tree Nuts: Cashews, pistachios
*Sourced from Monash FODMAP
Who should consider a FODMAP-Friendly Diet?
In those with IBS, SIBO or other gut issues may find that the consumption of foods containing high levels of FODMAPs can trigger any combination of abdominal discomfort, bloating and distention, grumbling, wind, urgency, diarrhoea and/or constipation. If you have found yourself unable to pinpoint a specific trigger food, or a group of foods, FODMAPs may well be worth a second look.
Many people living with the symptoms above may be prescribed a low FODMAP diet by their doctor or other healthcare professional, or even take initiative to try it to help manage their symptoms and improve quality of life. However, this diet should not be indefinite and should consist of a ‘rest’ (take the trigger foods away) and a ‘re-challenge’ (reintroduce trigger foods strategically) phase.
Avoiding FODMAP foods long term will deprive your gut of the prebiotics found in these foods. Prebiotics act as a food for the good bacteria in your gut, so they can thrive and grow. Long term low FODMAP diet may reduce the diversity of your gut microbiome, which can have an impact on your immune health, digestive health and on your mental health (gut-brain connection). In addition, a lot of these foods are healthy and beneficial to your overall health.
What else can I do to support my digestion?
- Embrace Bitters such as roquette, radicchio, endive, mustard and collards greens, as well as dandelion leaves and ginger as they help to prime digestion by increasing digestive juices and enzymes which help to break down food.
- Enjoy enzyme-rich foods such as pineapple, papaya, mangoes and kiwis as they contain enzymes which ‘snip’ food particles into smaller pieces to improve digestion and absorption, and can even help to reduce inflammation.
- Eat Mindfully; make meals a meditation. Experience food before eating it by engaging your senses; appreciate how amazing your meal looks and smells before starting to eat, and always make sure food is chewed properly before swallowing (putting utensils down between mouthfuls will help)
FEED and REPAIR are both FODMAP and IBS-Friendly and work together as a unique and gentle gut-loving bundle to support the microbiome and intestinal integrity without aggravating symptoms.
FEED features prebiotic Partially Hydrolysed Guar Gum (PHGG) and Acacia fibre as well as specialised and protective strains of probiotics including Saccharomyces Boulardii and Bacillus coagulans, helping to reduce abdominal discomfort, promote regularity and support healthy flora.
REPAIR contains the low-reactive building blocks for tissue repair using the highest quality collagen, in conjunction with superfoods loaded with antioxidants and polyphenols to support a thriving microbiome and glowing complexion.
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Lovell RM, Ford AC. Global prevalence of and risk factors for irritable bowel syndrome: a meta-analysis. Clin Gastroenterol Hepatol. 2012 Jul;10(7):712-721.e4. doi: 10.1016/j.cgh.2012.02.029. Epub 2012 Mar 15. PMID: 22426087.
Steimle A, Neumann M, Grant ET, Turner JD, Desai MS. Concentrated Raw Fibers Enhance the Fiber-Degrading Capacity of a Synthetic Human Gut Microbiome. Int J Mol Sci. 2021;22(13):6855.
Published 2021 Jun 25. doi:10.3390/ijms22136855