FODMAPs is an acronym (abbreviation) referring to
Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols
These are in the foods we eat, when these sugars are
poorly absorbed in the small intestine of the digestive tract, they pass through to the large intestine where the bacteria digest/ferment them. This can cause symptoms of IBS. Symptoms of Irritable Bowel Syndrome include abdominal bloating and distension, nausea, excess smelly wind (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhea, constipation, or a combination of both), and other gastro-intestinal symptoms.
Before starting this diet please see a medical practitioner or accredited practicing dietitian.
Your doctor or dietitian can order a variety of tests to help figure out the cause of your symptoms. It is important that you have blood tests to rule out coeliac disease or gluten intolerance. Coeliac disease is a serious genetic condition that requires a life-long gluten-free diet, and is very different to FODMAP malabsorption.
Hydrogen and methane breath tests can be done to check if you are malabsorbing fructose, lactose and sorbitol.
Here are some foods high in FODMAPS
Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
Fructans: Artichokes (Globe), Artichokes(Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).
It can all be very daunting when first diagnosed but there is plenty of information and help out there. Lots or new research, book, recipes, blogs groups and its all trial and error as everyone is different in their tolerance level of FODMAP’s. I’ve been diagnosed for over 4 years now and I’m still finding out new things, my body can tolerate a little more FODMAP foods now but if I’m sick I sometimes need to stick to my safe foods for a bit. You definitely become more in tune with your body.
Dr Sue Shepherd who developed the low FODMAP diet in 1999, is Melbourne based and has 3 practices which operates in Victoria, For interstate, international and other people unable to come to her practice locations, she offers a pre-arranged telephone or Skype consultation service.
For more information go to http://shepherdworks.com.au/