If you experience bloating, intestinal discomfort, excessive flatulence, gas, or diarrhoea these might be caused by FODMAP sensitivity.
FODMAPs are “Fermentable Oligo-Di-Monosaccharides and Polyols” – essentially carbohydrates (sugars) that are found in foods and may be poorly absorbed in the small intestine of some people.
The Low FODMAP diet was developed by researchers at Monash University. Some foods contain high amounts of FODMAPs and should be avoided by people sensitive to them – onions and garlic in particular.
The researchers claim it is “the revolutionary plan for managing symptoms in IBS, Crohn’s disease, coeliac disease and other digestive disorders”.
FODMAPs pull water into the intestinal tract, may not be digested or absorbed well, and ferment (bubble) in the intestinal tract when eaten in excess. These processes can expand the intestines and cause discomfort.
The diet recommends a 6-8 week period of avoiding high FODMAP foods (although the alleviation of symptoms should be noticeable within a week for most people sensitive to FODMAPs), then gradually re-introducing foods that are high in FODMAPs to see which are poorly absorbed by the individual.
- List of low and high FODMAP foods
- Apple App
- Android App
- The Complete Low-FODMAP Diet (paperback and Kindle)