Foods that cause gastrointestinal (GI) distress often have one thing in common: they’re FODMAPs.
This article explains what FODMAPs are and why they can cause such distress.
It also lists some of the foods you may want to avoid.
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What Does FODMAP Mean?
FODMAPis an acronym that stands for fermentableoligosaccharides, disaccharides, monosaccharides, andpolyols.
we don’t produce the enzyme that breaks down galacto-oligosaccharides until it enters the large intestines/gut).
Then nutrients are not absorbed well, and the sugars stay in the gut.
They quickly ferment and pull water into the digestive tract.
In some cases, you may feel an urgent need to move your bowels.
What happens chemically in the GI tract depends on the bang out of FODMAP.
Here are two examples.
Fructose
Fructose is found in fruits, vegetables, and many packaged foods.
It also is a chemical component of table sugar, known as sucrose.
Two proteins in the small intestine are responsible for helping the body to absorb fructose.
Fructose is absorbed pretty well when there is more glucose in the mix with it.
But when there is more fructose than glucose, neither of these proteins are fully at work.
That means the fructose doesn’t get absorbed well and GI symptoms may start to appear.
They may be added to processed foods during manufacturing.
However, polyols are not well absorbed in the small intestine.
When they reach the large intestine, they may cross the internal lining tissue through pores.
They begin to ferment and are also osmotic - meaning they bring water with them.
This may lead to watery diarrhea.
There also are differences in how FODMAP foods affect people who have IBS.
TheFODMAP challenge dietis one way to find out which foods to eliminate.
First, you should probably eliminate all FODMAPS entirely for at least two weeks, though three is preferred.
After two weeks, you may begin to reintroduce one FODMAP food at a time.
If the food is going to cause symptoms, it will happen fairly quickly.
Within a few weeks, you should know which FODMAPs, and in what amount, trigger your symptoms.
These are foods you should avoid.
Any FODMAP foods that dont cause symptoms remain a part of a nutritious, balanced diet.
There is a caution about fruit, though.
Some fruits may contribute to GI distress because of their mixed fructose-glucose content.
People with IBS may need to eat them carefully in smaller amounts.
It’s also a good idea to avoid processed foods because of FODMAPs added into the ingredients.
Summary
FODMAP foods contain sugars and polyols known to cause GI symptoms, like gas and diarrhea.
They may be poorly absorbed in the GI tract and begin to ferment in the intestines.
This is especially true for people with IBS and other GI disorders.
One way to limit these problems is to identify specific foods that cause symptoms.
Knowing which foods are FODMAPs is one place to begin.
Once you’ve adjusted your diet, you might continue to eat the other healthy FODMAP foods you enjoy.
Eating a wide variety of these foods also helps to build up intestinalbacteria that keep your gut healthy.
They can guide you in the process to ensure the best results.
