In 2013, I was diagnosed with lactose and fructose intolerance. My doctor referred me to a nutritionist who specialised in low FODMAP diets.
According to fodmapfriendly.com, FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.
FODMAP is an acronym that stands for:
Fermentable – broken down by bacteria in the large bowel
Oligosaccharides – molecules made up of individual sugars joined in a chain
Disaccharides – double sugar molecule
Monosaccharides – single-sugar molecules
Polyols – sugar alcohols
A diet low in FODMAPs is the most effective dietary therapy for Irritable Bowel Syndrome (IBS) and symptoms of an irritable bowel. Such symptoms include excessive wind, abdominal pain, bloating, nausea, and changes in bowel habits.
If you are new to low FODMAP eating it can be difficult to identify which foods to eliminate from your diet. I found The Monash University Low FODMAP Diet App helpful for this. Available for iPhone and Android, this App contains:
• Background information about FODMAPs
• A food guide detailing the FODMAP content for hundreds of foods
• A full recipe book including 79 original and nutritious recipes with professional photography
• A shopping list for organising low FODMAP purchases
• A one-week food & symptom journal to monitor a strict FODMAP diet, with the function to view detailed graphs of symptoms at the end of the week
Ridding your diet of foods containing these short chain carbohydrates and sugar alcohols can seem very restrictive at first. To help, I have listed my favourite brands and products:
With the appropriate planning, low FODMAP diets can provide lots of good options.