FODMAPs

FODMAPs are a group of short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine. They include fermentable oligosaccharides, disaccharides, monosaccharides and polyols. When consumed by some people, particularly those with functional gut disorders, these compounds draw water into the intestine and are rapidly fermented by colonic bacteria, producing gas and other symptoms such as bloating, pain, cramping, diarrhea or constipation.

Common sources include fructans and galacto-oligosaccharides in wheat, onions, garlic, and legumes; lactose in dairy products; excess free fructose in apples, honey and high-fructose corn syrup; and polyols such as sorbitol and mannitol found in stone fruits and some sweeteners.

Low-FODMAP diet involves three phases: an elimination phase restricting high-FODMAP foods for a period, a structured reintroduction to determine tolerance of individual FODMAPs, and a personalization phase to maintain a long-term, individualized diet.

Evidence suggests that a low-FODMAP diet can reduce symptoms in many adults with irritable bowel syndrome and is sometimes used for other functional gut disorders; results are mixed for other conditions and in children. The diet should be implemented with professional guidance to avoid nutritional gaps and to ensure the diet is not followed longer than necessary.

Note that FODMAPs do not affect everyone; many high-FODMAP foods have important nutrients and fiber. The diet is a management strategy rather than a cure and should be tailored to the individual’s symptoms, preferences, and nutritional needs.