FODMAPS
Thursday 20th September 2018
What are FODMAPs?
Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.
Research shows that some carbohydrates can cause irritation to the bowels and contribute to these symptoms. The carbohydrates are called Fermentable Oligo-saccharides Di-saccharides Mono-saccharides and Polyols – otherwise known as FODMAPs.
Oligo-saccharides
This is a carbohydrate is poorly absorbed . Foods that contain Oligosaccharides include
Wheat
Beans, peas and pulses
Some vegetables – particularly onion
Inulin and FOS (fructooligosaccharides). these are processed food additives
Di-saccharides
The main form of di-saccharide is lactose found in animal milk such as cow and goats milk. It can be malabsorbed by certain ethnic populations. As small amounts of lactose is tolerable to most people including IBS sufferers, a complete avoidance is not usually necessary. Sources of this carbohydrate include:
Milk – all types including skimmed etc. Keep to 50mls or less
Mono-saccharides
Fructose is the main contributors to mono-saccharides. This carbohydrate is a sugar and is present in many fruits naturally as well as honey. Sources include:
Apples
Honey
Sugar snap peas
Fructose
Polyols
Polyols are sugar alcohols which can be found in various diet and sugar free foods to lower their calorific content. Examples of polyols are sorbitol and xylotol. They can also be found naturally in stone fruits and some vegetables. Sources of polyols include:
Peaches
Plums
Mushrooms
Cauliflower
Sugar free sweets
If you are following a low FODMAPS diet,it is worth downloading the Monash University FODMAP app.This gives some helpful tips on the diet or from
www.monashfodmap.com
