FODMAP Diet | What You Need To Know!

FODMAP is a medical acronym for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. These are short-chain carbohydrates or simply you can call them “sugars”. They are the food components that you eat almost every day.

The Fierce Five!

The five fierce sugars that are called FODMAP include:

1) Fructose (Fruit sugar)

Sources: Table sugar, Honey, All Fruits, Artichoke, Beans, Broccoli, Cabbage, Onions, Mushrooms, Lentils, Carrot, Kale, Peas, Pickles, Brussels Sprout, Beetroot, Eggplant.

2) Lactose (Dairy sugar)

Sources: Milk, Greek Yogurt, Hot Chocolate, Milk chocolate, Ice-Cream, Pancakes, Mashed Potatoes, Baked items such as bread, Muffins, Cream, Powder milk, Buttermilk, Cheese, Whey protein powder.

3) Fructans (Complex of fructose found in plants)

Sources: Watermelon, Grapefruit, Persimmon, Plum, Onions, Bananas, Peas, Raisins, Prunes, Plums, Apricot, Leeks, Nectarines, Garlic, Breads, Pasta, Spaghetti.

4) Galactans (You can call it soy sugar)

Sources: Chickpeas, Green beans, Kidney beans, Lentils of all kind, Peas, Artichoke, Baked beans, Lima beans, Broccoli, Onion, Agar, Soybeans.

5) Polyols (The sugar alcohols)

Sources: Cherries, Plum, Prunes, Apricot, Apple, Pear, Mushroom, Beans and legumes, Cauliflower, Nectarines, Bell pepper and Artificial sweeteners.

Why are They Important?

These are the sugars present in almost every carbohydrate source. But they are not easily digested. They usually escape the enzymes of the small intestine and reach.

The gut microbiota starts feeding on them converting these simple sugars into different types of gases. These gases, if accumulated, may cause serious health issues.

Benefits of FODMAPs

FODMAPs are not the enemy. They can provide many advantages to your health. These resistant sugars are actually dietary fibers that reduce your gut motility and hence help in better absorption of nutrients.

Also, they act as a food for our gut micro biota which is necessary for the survival of our gut-friendly microbes such as lactobacillus. All you need to know is the secret of a balanced diet unless otherwise, you have a medical condition.