FODMAP is an acronym that describes a specific class of carbohydrates known as fermentable short-chain carbohydrates. The full form of the acronym is Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and it refers to a class of foods that are difficult for people to digest.

This article explains what are high FODMAP foods and whether you should cut them off your diet. 

FODMAPs: Explanation

Explaining the acronym FODMAP.

• Fermentable: These are foods that the gut bacteria feed on, converting them into gases by the chemical process of fermentation.
• Oligosaccharides: These are prebiotics, the soluble plant fibres that feed on the good bacteria within the gut. Oligosaccharides include garlic, onions, lentils/beans and wheat products. Those who are sensitive to oligosaccharides are likely to experience cases of non-celiac gluten sensitivity.
• Disaccharides: Lactose found in human milk and dairy products is the fermentable sugar that is found in this group. Lactose intolerance is the most common food intolerance in the world.
• Monosaccharides: Fructose found in fruits is the fermentable sugar of the group but only in small quantities. So, not all types of fruits are impacted.
• Polyols: These are sugar alcohols found in artificial sweeteners and also in fruits naturally.

FODMAPs are fermentable short-chain carbohydrates. They are sugar molecules that are linked to each other in chains and are fermented by the bacteria in the gut. Molecules in the chains need to be broken down into single molecules that are absorbed by the small intestine. But foods that fall under the high FODMAPs group cannot be broken down easily and cannot be absorbed well. The small intestine draws in extra water to help move the FODMAPs through to the large intestine where the bacteria present in the colon end up fermenting them.

List of High FODMAP Foods

For your clearer understanding, below is a table illustrating some foods that are high in FODMAPs

Low FODMAP Food List

If you are someone who suffers from gastrointestinal disorders after consuming the foods high in FODMAPs mentioned above, you should concentrate on foods that are low in FODMAPs. These are provided below:

Consult Dietitian to Understand How You Can Plan Your Diet Based on Understanding of FODMAP

Not everyone needs to avoid high FODMAP foods, it is for people who face abdominal discomfort after eating dal, chole, particular fruits and vegetables. Investing your time, energy and money into a low-FODMAP diet can be beneficial for your health, if you have already been diagnosed with certain gastrointestinal disorders. Creating your own FODMAP diet plan is not recommended as there are various risks associated with it. When you work with a dietitian, you know exactly well which high FODMAP foods to avoid and you get the assurance that you are getting proper balanced daily nutrition.

Also Read: Why Does Nicotine Make You Poop: Decoding Its Effects on Digestion

Conclusion:

By following a low FODMAP diet, you can choose to eat what’s healthy and beneficial for your body. For people with chronic gastric troubles, the right dietary choices can help reduce many discomforts such as acid reflux, bloating, stomach pain and flatulence You can improve the quality of your life by managing the symptoms of IBS and also find yourself in a better position to be able to tackle symptoms of fatigue, stress and depression. Always consult a doctor and follow the changes advised.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.