FODMAPs (fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols) are hard-to-digest sugars and fibers which pass through the small intestine without being properly broken down.
Debilitating digestive symptoms can be controlled in up to 86 % of those with IBS with a low FODMAP diet.
The Low FODMAP Journey
Due to the nuances of the low FODMAP diet, it can be difficult to go about starting it on your own. We recommend that a registered dietitian provides guidance on how best to implement the diet.
Good news, the Epicured menu includes 100% dietitian-approved low FODMAP meals.
What are FODMAPs?
FODMAPs are found in many everyday foods such as wheat, onion, garlic, milk, and even watermelon.
When FODMAPs pass into the colon, they ferment and create gas. While in the small intestine, they pull water into the gut. The water and gas can build up, stretch the intestines resulting in bloating, pain, cramping, flatulence and diarrhea or constipation, in people with a sensitive intestine.
FODMAP Breakdown
Foods and beverages that have undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol).
Refers to poorly absorbed fibers called Oligosaccharides, which include fructans and galacto-oligosaccharides also called GOS. Sorry, these are highly scientific terms, but we'll break them down for you!
Fructans are small chain fibers that are completely malabsorbed in the intestine. The human body lacks the digestive enzyme to break their fructose bonds. Wheat is the most commonly consumed source of fructans and is found in breads, cereals, some grains, and pasta. Other common sources of fructan include onion and garlic.
Like fructan, GOS is also a small chain fiber that is malabsorbed in the human body. Sources of GOS include beans, the “musical fruit” (get it), and peas, for example.
Disaccharide, namely Lactose — the naturally occuring sugar in milk. Lactose is found in cow’s, goat, and sheep milk and is poorly digested in many people. Most humans have a decline in lactase the digestive enzyme responsible for aiding the absorption of lactose in our intestine, as they age. Like other FODMAP carbohydrates, consuming poorly absorbed lactose can result in IBS symptoms. Lactose rich foods include yogurt, ice cream, and milk. Good news, lactose free selections of milk, ice cream and yogurt are often suitable low FODMAP options.
A one chain sugar and the smallest FODMAP. Fructose is a natural fruit sugar found in many fruits, honey, high-fructose corn syrup and agave. It is poorly absorbed by many people due to the lack of special intestinal transporters that aid its absorption. Individuals that have experienced a small intestinal resection (resulting in less intestinal transporters) or have a rapidly moving intestine may experience fructose intolerance. Glucose, a common sugar in food, aids the absorption of fructose in the intestine. When foods or beverages contain more fructose than glucose, the extra fructose may be more difficult for the intestine to absorb. Some fruits with more fructose than glucose, include apples, watermelon, and mangoes.
This 'A' is for 'And' -- this one is simple!
Also known as sugar alcohols. This FODMAP source can be found naturally in the form of mannitol or sorbitol in some fruits (peach, plum, prunes) and vegetables (cauliflower, celery) but may also be added to sugar-free gum, mints, and cough drops in the form of artificial sweeteners. The names of some of these polyol sources of artificial sweeteners end in "ol"- like sorbitol, xylitol, mannitol, and maltitol.
Although this might sound complicated and there's a lot that goes into a low FODMAP diet, Epicured makes it simple with our chef-prepared delicious, healing foods.
