we’re diving into the world of FODMAPs – a term you’ve likely heard tossed around if you’re dealing with IBS or other gut issues.

What the Heck Are FODMAPs?

The word FODMAPs is an acronym. It stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols. Quite a mouthful, right? Let’s simplify it:

FODMAPs are types of carbohydrates that are not absorbed by humans. The unabsorbed carbohydrates travel through the small intestine and into the large intestine where the majority of your bacteria live. The bacteria in your gut use those sugars for food through a fermentation process. 

• Fermentable: These carbohydrates ferment in the gut, producing gas.
• Oligosaccharides: Fructans and galactans found in foods like wheat, rye, onions, garlic, legumes and pulses.
• Disaccharides: Lactose found in dairy products like milk, yogurt, and soft cheese.
• Monosaccharides: Fructose found in fruits like asparagus, apples, mangoes, and honey.
• Polyols: Mannitol and sorbitol found in artificial sweeteners, stone fruits, kumara and mushrooms. 

This video from Monash University provides a great explaination of IBS and FODMAPs.

Why Should You Care About FODMAPs?

For most people, FODMAPs don’t cause any gut distress and should be eaten as part of a normal healthy diet. However, if you have IBS or other gut sensitivities, FODMAPs can irritate the gut, causing bloating, gas, stomach pain, diarrhoea and/or constipation. Not fun!

How Do FODMAPs Affect the Gut?

Here’s a quick rundown on the process:

1. Poor Absorption: FODMAPs aren’t absorbed well in the small intestine. For some FODMAPs such as lactose this can be temporary after a bout of food poisoning or the stomach bug. For other FODMAPs such as oligosaccharides, malabsorption is universal across all humans. 
2. Water: The higher carbohydrate content in the gut, draws water into the intestines by osmosis.
3. Fermentation: When the carbohydrates reach the large intestine, they become a feast for your gut bacteria, which ferment them.
4. IBS symptoms: The water retention and gas production results in the IBS symptoms you experience such as bloating, discomfort, pain, diarrhoea and constipation.

The Low Down on the Low FODMAP Diet:

The low FODMAP diet involves three phases:

1. Elimination: Exclude all foods containing high and moderate amounts of FODMAPs to give your gut a break and alleviate symptoms.
2. Reintroduction: Slowly reintroduce foods one by one to identify your individual FODMAP triggers.
3. Personalisation: Once you know your triggers, you can bring back in all other FODMAPs and eat a balanced diet that minimises symptoms.

It’s important to know that the low FODMAP diet is not a life-long diet. In fact it shouldn’t be continued for longer than 6 weeks due to the restrictive nature of the diet. Starving your gut bacteria of pre- and probiotics found in FODMAPs can result in an imbalance in your gut microbiome which can cause more harm long-term and worsen IBS symptoms. 

If you need support, we’re here to help you navigate your gut health journey. Speak with one of our IBS dietitians today for a FREE 15 minute discovery call to discuss your gut health concerns. 

Published: 1st August 2024

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian