You know, like “Oh, I can’t do onions, they give me bad gas” or “Beans! Whew--they don’t like me at all!”
Well, did you ever question why?
Or better yet, do you ever kinda feel slighted by the fact that other people seem to be able to eat anything they want, whenever they want, and yet you have what seems to be a laundry list of foods that just don’t agree with your belly?
FODMAPS stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (I know--what??)! They are types of carbohydrates (specifically sugars) that have a specific structures which don’t get completely absorbed in your digestive tract, ultimately getting left there to ferment. And when this happens, well, that fermentation leads to gas buildup (flatulence, burping and cramps). But what can also happen is that these left behind molecules tend pull water into the intestines (osmosis), which leads to…ahem…diarrhea.
Now, these FODMAPS are categorized by the type of structure: fructans, galactans, disaccharides, fructose, and Polyols (sugar alcohols). So you have an idea of the different types of FODMAPS:
- FRUCTANS: wheat, onions, artichokes, asparagus, leeks, inulin (a type of fiber derived from fruit and commonly used in things like commercial yogurt)
- GALACTANS: beans, cabbage, brussells sprouts
- LACTOSE: (dairy)
- SUCROSE: any type of table sugar
- FRUCTOSE: honey, dried fruit, apples, pears, mango, agave
- POLYOLS: sorbitol, Mannitol, Maltitol, Xylitol and Isomalt, avocado, mushrooms
So what you may be experiencing is simply an intolerance to certain FODMAP foods. Try eliminating all of these foods or one of the groups for a few weeks to see if there is a difference. If so, then now you have a better insight into the origins of your digestive complaints (‘cause answers are half the battle) and can be more in control over your digestive discomforts.
**Here is an awesome PDF on High (foods to avoid) and Low FODMAP (foods to enjoy) Foods:
Blessings and best of health,