What is FODMAP, and Is It the Cure for Bloating? ~ Healthy Recipes

Wednesday, August 31, 2016

What is FODMAP, and Is It the Cure for Bloating?

You may be hearing people talk about the FODMAP diet and wonder what in the world it is. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols,” which are all types of carbohydrates that could contribute to bloating and discomfort in people suffering from Irritable Bowel Syndrome (IBS) or other digestive issues.

FODMAPs are found in foods that tend to ferment and draw water into the intestine, which could cause bloating and discomfort in those with IBS. Foods high in FODMAPs contain fructose, lactose, fructans (larger versions of fructose), galactans (large galactose molecules), and polyols (sugar alcohols). Studies have concluded that many people with IBS find relief when avoiding or reducing FODMAPs.

But FODMAPs should not be avoided by everyone; they actually often help with the good bacteria in our digestive system. This diet is meant to be a temporary lifestyle change as a test; it’s suggested that people who suffer from bloating and other IBS symptoms try it for several weeks and then slowly re-introduce some of the FODMAPs to see if they irritate the system.

How to Eat Low FODMAP

Here are abbreviated lists of foods that are low and high in FODMAPs. A more extensive list can be found here.

Common Foods HIGH in FODMAPs (foods to eliminate): garlic, onions, legumes/beans, cauliflower, apples, avocado, cherries, peaches, pears, chorizo, processed meats, wheat, almond flour, cashews, pistachios, high fructose corn syrup, agave, honey, fruit juices, beer, wine, dairy products.

Common Foods LOW in FODMAP (foods to eat): broccoli, butternut squash, zucchini, spaghetti squash, cabbage, corn, kale, tomato, potato/sweet potato, bananas, grapes, rhubarb, honeydew, beef, chicken, pork, lamb, fish, gluten-free breads/grains: millet, quinoa, corn tortillas, rice, butter, eggs.