FODMAPs: Mapping your Way to Gut Comfort
Submitted by: Emily Seferovich
Edited by: Marcia Bristow MS RDN CD
Navigating
the shelves of a grocery store can be risky business for someone with Irritable
Bowel Syndrome (IBS) or Crohn’s Disease. Many foods plunge these individuals into a flurry of
symptoms ranging from painful bloating and cramping, to uncomfortable gas and irregular
bowel movements1,2. Luckily, there may be a solution, and it goes by
the odd name of FODMAPs.
FODMAP
stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Pylols;
although spelling it is certainly a mouthful, these are all complex terms for a
simple concept. The FODMAP eating plan limits
foods that contain the five sugars that cause the common symptoms associated
with IBS and Crohn’s. The first of these sugars is fructose, which can be found in foods like
fruit, honey, corn syrup, and high fructose corn syrup. The second is lactose, a sugar in unprocessed dairy
foods such as milk. fructans are
found in wheat, garlic, onion, and inulin. galactans
are found in legumes such as beans, lentils, and soybeans. The last group is
the polyol group, present in stone
fruits such as avocado, apricots, cherries, nectarines, peaches, and plums. While
many of these tasty foods promote health, limiting their consumption can help
reduce uncomfortable symptoms that accompany IBS and Crohn’s Disease3.
Foods that fit well
in the FODMAPs eating plan include oatmeal (a good source of fiber), eggs,
meats, tofu, lactose-free, or dairy-free milk substitutes (such as almond, soy,
or coconut milks). Gluten-free grains (such as corn, quinoa, spelt, rice, etc.…),
fruits such as bananas, blueberries, or cantaloupe, and vegetables such as bell
peppers, carrots, eggplant and green beans also fit well into a FODMAPs eating
plan. Experts from Stanford University encourage FODMAPers to adhere to food
lists to help them stay on track (you can find a link to one below).
One way to determine
which of the FODMAP sugars is triggering your symptoms is to try the diet for
several weeks (six weeks is typical). Afterwards, add each of the high-FODMAP groups
back into your diet one-by-one to identify which of them are resulting in discomfort.
During the trial weeks, you can try a few delicious FODMAP-approved snacks,
such as corn tortilla and cheddar cheese quesadillas, fruit smoothies blended
with strawberries and lactose-free milk, or oatmeal topped with almonds,
banana, and blueberry! If you're willing to take the challenge, FODMAPs could
become an effective way to help diminish the symptoms of Irritable bowel
syndrome or Crohn’s Disease.
For a link to a
FODMAP food list, visit: http://ow.ly/MLHQ8
Original Article:
Scarlata, Kate RDN. The FODMAPs Approach — Minimize Consumption of
Fermentable Carbs to Manage Functional Gut Disorder Symptoms.
http://www.todaysdietitian.com/newarchives/072710p30.shtml. Accessed May 10,
2015.
1. Mayo Clinic
Staff. Crohn’s disease - Mayo Clinic.
http://www.mayoclinic.org/diseases-conditions/crohns-disease/basics/definition/CON-20032061.
Accessed May 10, 2015.
2. Mayo Clinic
Staff. Irritable bowel syndrome - Mayo Clinic.
http://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/basics/definition/CON-20024578.
Accessed May 10, 2015.
3. lowfodmapdiet.pdf.
https://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf.
Accessed May 10, 2015.
