The FODMAP Diet is Trending
Have you heard of FODMAPS? This diet is now trending. Read on to learn about the concept of eliminating these foods to help digestion, boost immunity and aid in weight loss.
Emerging research points to an intolerance to FODMAPs, Fermentable Oligo-Di-Monosaccharides and Polyols - specific types of carbohydrates found in all different kinds of foods including certain fruits and vegetables. If you’ve eliminated gluten and other foods, but are still experiencing GI symptoms, it might be worth exploring the FODMAP diet to see if these specific carbs are the culprits.
The FODMAP diet isn’t entirely gluten free but does eliminate wheat, barley and rye as they contain one of the FODMAP carbohydrates.
Here are some of the foods that contain FODMAPs:
- Fructose: high fructose corn syrup, honey and certain fruits like apples, blackberries, boysenberries, dates and figs.
- Lactose: milk, soft cheese, sour cream, chocolate, buttermilk and custard.
- Fructans: wheat, barley, rye, garlic, onions, and inulin (found in leeks, artichokes, and asparagus).
- Galactans: beans, lentils, chickpeas and soybeans.
- Polyols: avocado, apricots, cherries, nectarines, and plums, as well as artificial sweeteners with isomalt, mannitol, sorbitol and xylitol.
One theory behind FODMAP-caused irritation is that the carbs draw excess water into the intestines which are then fermented by gut bacteria in the large intestine. The excess water causes diarrhea while the fermentation causes gas and bloating.
Speak with your health care professional before making any changes to your diet as there is still a lot of unknown about cutting the FODMAPS from your diet; it might be challenging to make sure you are getting the full spectrum of vitamins and minerals. The FODMAP diet is usually intended for a short period of time, and after several weeks, adding back restricted foods one at a time to see if there is an effect is the typical protocol.