FODMAP – diet or FAD ..?

FODMAP is an acronym for FERMENTABLE OLIGOSACCARIDES DIASACCARIDES MONOSACCARIDES and POLYOLS.

Fructans (FOS), Galactans (GOS), Lactose, Fructose, and Polyol containing foods are all examples of FODMAP(s).  Only Dietitians, Nutritionists or those working in the health sciences are likely to be familiar with the above terminologies and know the foods associated with them.

In practical terms FODMAP(s) are short chain carbohydrates poorly absorbed in pre-disposed individuals and instead ‘fermented’ by gas-producing bacteria -which then causes the Gut to be in a fermentative dysbiotic state.

Abdominal discomfort or pain, post-prandial bloating (1), frequent passing of wind, oesophageal reflux, or diarrhoea and/or constipation are signs of FODMAP sensitivity. As a syndrome these symptoms are often diagnosed as IBS (2).

• Fructans foods – all wheat-based foods where wheat is the main ingredient (3), inulin (onions and garlic), and FOS artificial fibre additives (chicory root fibre).
• Galactans – legumes (chickpeas, black beans, kidney beans), pistachios and cashews.
• Lactose – cow’s milk or products made from cow’s milk (4). If Lactose intolerance is suspected, trial A2 milk, hard cheeses, goat and/or sheep milk products.
• Fructose foods – honey, fruit juices, apples, certain melons, asparagus, green beans: pears and stone fruits are both Fructose and Sorbitol foods.
• Polyols (sorbitol/ mannitol):
  • Sorbitol – stone fruits, apples, pears, or Sorbitol-derived artificial sweeteners.

  • Mannitol – certain cruciferous vegetables (5) and mushrooms.

As with a gluten-free diet, the FODMAP diet also restricts food groups and may compromise optimal nutrition long-term. An experienced dietitian (6) should be consulted before attempting to be ‘FODMAP-free’. A FODMAP diet should be strictly followed for about 4-6 weeks before being reassessed by your health science professional.

1. After eating.
2. Irritable bowel syndrome.
3. wheat or rye breads, cereal, pasta, beer. Sourdough and oats can be consumed in small amounts.
4. Ice cream, yoghurt, soft cheeses.
5. Cabbages, brussel sprouts, cauliflower.
6. Lyndal Schnabel Dietitian

Copyright – Anthony Pearce 2024.