People these days face a lot of work stress, and they are always looking for quick fixes in every thing, all this takes a toll on the health and Some of the most common health issues faced are indigestion, constipation, diarrhoea and abdominal pain. The reason behind these digestive disorders may include their lifestyle choices as well as the food they eat. And this is exactly where FODMAPs come into play.
FODMAP is the acronym of Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are actually short-chain carbohydrates that cannot completely be absorbed by some people’s gastrointestinal tract. In simple words, these are undigested sugars. As they cannot get absorbed fully, they reach gut bacteria which are at the far end of the intestine. When this happens, you may feel physical symptoms of indigestion such as diarrhea, gas and pain.
Different types of FODMAPs:
FODMAPs can be of different types. Some of them include-
- Fructose: Found in most vegetables, fruits and added sugar, fructose is the simple sugar
- Lactose: This is a common carbohydrate that is found in most dairy products such as milk
- Fructans: Fructans are most commonly found in glutenous grains such as wheat, barley, and rye
- Galactans: Galactans are commonly found in legumes and other beans
- Polyols: These are sugar alcohols such as maltitol, sorbitol, and xylitol. They are found naturally in some vegetables and fruits but are most commonly used as a sweetener
Who needs to try a low-FODMAP diet?
If you experience regular digestive issues or gas after your meals, or if you have been diagnosed with IBS, it’s time that you start following a low-FODMAP diet. You can try a low-FODMAP diet just by avoiding food that is high in carbs. The concept of the management of Irritable Bowel Syndrome (IBS) was first suggested by a group of researchers in the year 2005. IBS is more common than you may think and it has been seen that 1 in every 10 adults has it. Moreover, there have been more than 30 studies regarding the testing of the low-FODMAP diet in people who have IBS. It is to be noted that in most of all these studies, the diet was given by a dietician. The majority of the research was conducted in adults and there is limited evidence about children following this diet.
Things you should know about a low-FODMAP diet:
It is not gluten-free
It is not a no-FODMAP diet, but a low-FODMAP diet
It is not a long-term diet
It is not diary-free
In conclusion, it can be said that FODMAPs are not bad. In fact, there are many healthy foods that contain FODMAPs. But if you have digestive issues that are causing problems in your life, then keep FODMAPs on your list of top suspects.