What FODMAP stands for?
FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. Oligosaccharides are of two different groups namely fructans and galactans. Fructans can be derived from wheat products while galactans can be found in beans, Brussels sprouts, chickpeas, and broccoli. Disaccharides naturally occur in milk and dairy products, Monosaccharides are mostly found in fruits, while Polyols are found in alcohol and sweeteners.
FODMAPS are simple categories of carbohydrates that are not well broken down by your body. This means that these carbohydrates are not absorbed properly by the ileum. The ileum of the small intestines is the part of your body where the absorption of major nutrients happens. When food is not properly absorbed in the intestines, the body draws extra water into the intestines and is fermented by bacteria and in the gut.
What is FODMAP intolerance?
FODMAP intolerance is a condition where you have issues digesting certain groups of carbohydrates. This may cause issues such as diarrhea, gas, bloating, constipation, and vomiting.
Below is a list of some foods high in FODMAP:
- Sweeteners- honey, corn syrup, mannitol, fructose, maltitol
- Fruits- apples, apricots, cherries, pears, dates, figs, watermelon, blackberries, apples, applesauce
- Vegetables- Broccoli, beetroot, asparagus, cauliflower, okra, shallots, onions, Brussels sprouts, peas, cabbage, garlic
- Dairy products- ice cream, cheese, protein supplements, yogurt, milk, protein supplements
- Legumes- Beans, lentils, red kidney beans, so beans, baked beans, chickpeas
- Wheat- Bread, cereals, waffles, pasta, pancakes, biscuits, crackers, tortillas
- Grains- barley
- Beverages- fruit juices, wines, soft drinks, soy milk, milk, beer
7 symptoms of FODMAP intolerance.
FODMAP comes with some symptoms. Some of these symptoms are:
FODMAPS are supposed to be absorbed through the lining of the ileum. When digestion of the same fails to take place, it continues to the large intestines where it is assumed as foreign materials which result in bacteria there to go down. This leads to issues such as bloating, constipation, and, diarrhea.
Another common symptom is diarrhea and constipation. Diarrhea is brought about by too much liquid or food entering the bowel, and inflammation happening in the large intestines. Constipation on the other hand is caused by either too little or much liquid because the contents of the bowel are too slow.
- You feel so relieved after using the bathroom
This is because it becomes a struggle to use the bathroom, and constipation is common. Once you are in a position to use the bathroom so well, it becomes a relief.
- Healthy food seems to affect you
Foods high in FODMAP are mostly healthy, for instance, fruits and vegetables which contain fructose. These healthy foods can turn out to be problematic for someone who is FODMAP intolerant. For this reason, they are required to have these foods in small servings, to avoid any complications.
- You cannot point out the real issue with indigestion
Someone facing FODMAP intolerance may not be in a position to point out the real issue when it comes to digestive problems. Ingestion of any type of food group may result in complications and this may make it difficult to point out what exactly is affecting them.
- Doctor’s may be unable to help
You may visit a health facility to get assistance when you experience issues with FODMAP intolerance, but not get the right help. This is because this condition is not so common and gets misdiagnosed often. Vising a nutritionist is the way to go because they can give you a diet plan to follow.
Most of the foods we eat contain FODMAP, and it’s unfortunate because most of these foods are healthy to eat. You must visit a nutritionist in case you experience FODMAP intolerance because they will be able to guide you on the right low-FODMAP diet. This will also ensure that you have the right amounts of nutrients in your body and that you are healthy at all times.