FODMAPs is a term thrown around fairly often in the health and fitness industry. Let us explain what they really are and why most people do not have to worry about them!
FODMAPs is an anacronym that stands for ‘fermentable oligo-, di-, mono-saccharides and polyols’. These are all types of carbohydrates found in varying quantities in certain foods such as fruits, vegetables and wholegrains. Unfortunately, some people struggle to digest FODMAPs which cause typical IBS symptoms such as gas, bloating and even diarrhea. Instead of being absorbed in the proximal end of the small intestine, these carbohydrates reach the large intestine where most of our gut bacteria reside. These bacteria subsequently attempt to metabolise those undigested carbohydrates, producing hydrogen gas and causing those uncomfortable symptoms. A similar process occurs when dietary fibres (prebiotics) are fermented by our gut bacteria. However, in this instance methane gas is produced, which does not cause as much gas or bloating.
The reality is that FODMAP containing foods are often incredibly healthy as they are great sources of dietary fibre, vitamins and minerals. For example, asparagus, broccoli, apples, pears and wheat containing products (bread, pasta) are all high in FODMAPs. It is important to be certain that you are sensitive or intolerant to these foods prior to avoiding them so you don’t compromise your nutrition. If you do experience any IBS symptoms on a fairly frequent basis, we would recommend consulting a qualified health professional such as a dietitian.