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What are FODMAPs?

Last updated on Feb 9th, 2017 Authored by Alana Scott     Reviewed by Kate Watson (RD)
What Are FODMAPs

If you’re wondering what are FODMAPs? Then you’re not the only one! FODMAP is simply a term created by researchers at Monash University, to represent a group of fermentable sugars (short chain carbohydrates) known to cause unpleasant gut issues (1 2).

 

What are FODMAPs?

The FODMAP acronym stands for:

Fermentable: The process through which gut bacteria break down undigested carbohydrate to produce gases (hydrogen, methane and carbon dioxide)  (3).

Oligo-saccharides: There are two main types of oligo-saccharides. The first type is fructo-oligosaccharides (FOS or fructans) found in foods like wheat, rye, onions and garlic (1 4). The second type is galacto-oligosaccharides (GOS) found in legumes and pulses (3 4). Ever wondered where the saying ‘beans means farts’ came from? A fun fact is that humans aren’t actually designed to be able to break down oligosaccharides and this is why they can make everyone windy (3 4).

Disaccharides: The only disaccharide that classified as a FODMAP is lactose. Lactose contains two sugars that need to be separated by an enzyme called lactase (3 4). If you don’t have enough lactase enzymes, your body won’t be able to separate the sugar units and you will malabsorb lactose (3 4). Lactose is found in milk, soft cheese, yoghurt, and ice cream (3). Don’t worry though you can still enjoy some dairy products while on the low FODMAP diet.

Mono-saccharides: Fructose is a mono-saccharide. Research shows that approximately 30 to 40% of healthy individuals and people with Irritable Bowel Syndrome malabsorb excess fructose (3 4). The good news is that glucose can help your body absorb fructose. Glucose acts as a ‘porter’ that co-transports the fructose across the intestinal cells and into your body (4).  When you consume more fructose than glucose your body isn’t able to effectively process the fructose and you may malabsorb it, which can trigger symptoms (3 4). Foods with equal glucose to fructose ratios can be easily absorbed and can remain in your diet.  You may need to avoid high FODMAP foods that contain excess fructose which include honey, apples, and high fructose corn syrup (3).

And Polyols: Polyols are sugar alcohols that are found naturally in some fruit and vegetables as well as used as artificial sweeteners (3). These sugar alcohols won’t make you drunk but they are incompletely absorbed across the small intestine, which is why they can cause gastrointestinal symptoms (3). Polyols include mannitol, sorbitol, maltitol, isomalt, and xylitol (3).


Why is the low FODMAP diet important?

Living with constant gastrointestinal issues can be challenging and it can severely impact a person’s quality of life and ability to work. The low FODMAP diet can be a game changer as research indicates that the diet could help up to 75% of Irritable Bowel Syndrome sufferers gain good symptoms control (5 6). If you think you might have IBS please consult your doctor before starting the low FODMAP diet.

Just keep in mind that the low FODMAP diet is a medical diet and a specialised area of nutrition, which means it is important for you to seek help from a registered dietitian if possible (3 4). The dietitian will make sure that your diet remains balanced and nutritionally adequate, as well as help you re-challenge and reintroduce FODMAP foods after a 2 to 6 week restriction phase.


How do FODMAPs trigger symptoms?

We’ve just learnt that FODMAPs are a large group of dietary sugars (short chain carbohydrates) that can send us rushing to the toilet. The trouble begins when our small intestine fails to absorb these carbohydrates (8 2). The presence of FODMAPs causes water to be dragged into the small intestines which can lead to diarrhoea (8 2).

The malabsorbed sugars then travel on to our large intestine where they become ‘fast food’ for our gut bacteria (8 2). The bacteria use the FODMAPs to create energy (8). However, as the gut bacteria feast they rapidly ferment these short chain carbohydrates (8 2). This produces large quantities of gas (hydrogen, methane, and carbon dioxide) (8 2). These gases are why FODMAPs cause flatulence and can lead to constipation (1).

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

This combination of both gas production and water retention also causes our intestines to expand, making us bloated (8). This bloating distends our intestinal walls causing our highly sensitive nerves to send abdominal pain signals to our brains (8).

To combat these symptoms the low FODMAP works by reducing the overall FODMAPs consumed to a level our bodies can tolerate, which helps to reduce diarrhoea, flatulence, bloating & distention, abdominal pain and constipation (8 2).


Examples of FODMAP foods

To gain good symptom control you need to understand the difference between low FODMAP foods and high FODMAP foods so you can reduce the amount of FODMAPs in your diet. Below is a small example of foods that fall into each category. For an extensive and up-to-date list of high and low FODMAP foods please get the Monash Low FODMAP smartphone app.

Table of FODMAP Foods

Food Category

High FODMAP Foods

Low FODMAP Alternatives

Vegetables Asparagus, artichokes, onions(all), leek bulb, garlic, legumes/pulses, sugar snap peas, onion and garlic salts, beetroot, Savoy cabbage, celery, sweet corn Alfalfa, bean sprouts, green beans, bok choy, capsicum (bell pepper), carrot, chives, fresh herbs, choy sum, cucumber, lettuce, tomato, zucchini
Fruits Apples, pears, mango, nashi pears, watermelon, nectarines, peaches, plums, banana (ripe) Banana (unripe), orange, mandarin, grapes, melon
Milk and Dairy Cow’s milk, yoghurt, soft cheese, cream, custard, ice cream Lactose-free milk, lactose-free yoghurts, hard cheese
Protein Sources Most legumes/pulses Meats, fish, chicken, firm tofu (in water), tempeh
Breads and Cereal Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa
Biscuits (cookies and snacks) Rye crackers, wheat-based biscuits Gluten-free biscuits, rice cakes, corn thins
Nuts and Seeds Cashews, pistachios Almonds (<10 nuts), pumpkin seeds

(Table Sourced from: 7)


Next steps before you start

Before you start the low FODMAP diet there are a few things you need to do:

  • Check with your doctor that the diet is right for you.
  • Ask for a referral to a dietitian.
  • Read our guide on how to start the low FODMAP diet.
  • Understand how the FODMAP re-challenge phase works.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Monash University. What happens when FODMAPs are malabsorbed?. Monash University. 2015a. Retrieved from:http://www.med.monash.edu/cecs/gastro/fodmap/mal-absorption.html. Accessed on: 2015-03-06. (Archived by WebCite® at http://www.webcitation.org/6Wq4IpSL9)

2. BPACnz. Irritable bowel syndrome in adults: Not just a gut feeling. Best Practice Journal. 2014: Issue 58. 14-25. Retrieved from http://www.bpac.org.nz/BPJ/2014/February/ibs.aspx

3. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2015: Version 1.3(180). Date retrieved: 2015-09-21. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-01-15. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

4. Mansueto, P., Seidita, A., D’Alcamo, A., Carroccio, A. Role of FODMAPs in Patients with Irritable Bowel Syndrome: A Review. Nutrition in Clinical Practice Journal. 2015-02-18. DOI: 10.1177/0884533615569886. Retrieved from http://ncp.sagepub.com/content/early/2015/02/17/0884533615569886

5. Kings College London. FODMAPs. Kings College London. 2016. Retrieved from:http://www.kcl.ac.uk/lsm/research/divisions/dns/projects/fodmaps/index.aspx. Retrieved on: 2016-01-26. (Archived by WebCite® at http://www.webcitation.org/6epfl7bu7)

6. Taylor, L. What to do if the low FODMAP diet doesn’t work for you? . Monash Low FODMAP Blog. 2015-08-27. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/08/-Other-IBS-treatments.html. Retrieved on: 2016-01-26. (Archived by WebCite® at http://www.webcitation.org/6epg0EKjc)

7. Monash University. Frequently Asked Questions Section. Monash University. 2015b. Retrieved from http://www.med.monash.edu/cecs/gastro/fodmap/faq-index.html Retrieved on 2015-04-14.

8. Central Clinical School, Monash University. The FODMAP Grand Tour Down Under: IBS relief

9. Monash University. 2015-12-14. Retrieved from:https://www.youtube.com/watch?v=Z_1Hzl9o5ic&feature=share. Retrieved on: 2016-01-26. (Archived by WebCite® at http://www.webcitation.org/6ephIL1kH)

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Alana Scott

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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Comments

  1. Alana ScottAlana Scott says

    August 23, 2018 at 8:36 pm

    You’re welcome Amy. I hope you find the information and resources across the rest of the website useful!

    Reply

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