What is the FODMAP diet?
Updated on 14/02/2023
It is estimated that intestinal discomfort affects up to 25% of the population.
To remedy the situation, many people are turning to a diet low in FODMAPs, a type of fatty acid. diet developed by Australian researchers to eliminate digestive disorders such as bloating, flatulence and abdominal pain.
Having gained in popularity and notoriety, the FODMAP diet may already have piqued your curiosity. Let's find out from the grain box on the FODMAP diet to better understand its basis.
Understanding the fodmap diet: Excluding certain carbohydrates
Carbohydrates are sugars. Some are easily digestible, while others are indigestible to humans.
Among the digestible sugars are free sugars. These are generally easily digested and absorbed by the body. However, they can cause digestive problems in people with inflammatory bowel disorders.
Foods rich in free sugars that cause digestive discomfort are known as FODMAPs.
Definition: qhat does FODMAP mean?
The acronym FODMAP was proposed by Australian researchers at Monash University in 2004, following the discovery of the relationship between foods rich in free sugars and intestinal disorders. FODMAP includes the following carbohydrate-rich foods:
F foods fermentable (fermentable) i.e. foods that ferment during the digestion process. It is the fermentation of sugars in the intestine of certain carbohydrates that causes gas and intestinal discomfort.
O : the oligosaccharides are free sugars particularly appreciated by intestinal bacteria, helping them to proliferate. Excessive proliferation of these bacteria can cause digestive discomfort in sensitive individuals. Oligosaccharides include fructan, GOS (galacto-oligosaccharides) and FOS (fructo-oligosaccharides).
D : the disaccharides are duos of fused sugars. These include lactose, sucrose (white sugar) and maltose. These carbohydrates are major contributors to obesity, diabetes, tooth decay and mental health problems. In sensitive individuals, they are also intestinal irritants.
M : glucose, dextrose, fructose and galactose are the main monosaccharidescarbohydrates comprising a single free sugar unit. Excess fructose (found mainly in fruit and honey) can lead to digestive discomfort.
A : and
P : the polyols also known as polyalcohols and sugar alcohols, are natural sweeteners that are poorly digested and therefore largely fermented by colonic bacteria. The most common polyols are sorbitol, maltitol and xylitol.
Is fodmap a therapeutic diet?
In people with inflammatory bowel disease, FODMAPs can be problematic, causing digestive discomfort. This phenomenon has been observed in people with irritable bowel syndrome (IBS), where FODMAPs are not adequately absorbed by the intestine.
A low-FODMAP diet can significantly reduce the discomfort associated with these conditions, including abdominal pain, bloating, flatulence, diarrhea and constipation. In fact, research shows that a low-FODMAP diet can relieve up to 75% of people suffering from gastrointestinal disorders including IBS.
How to adopt the FODMAP diet
When adopting this therapeutic diet, it is essential to completely eliminate FODMAPs from the diet until digestive symptoms are reduced. This can take from 2 to 6 weeks.
Source: FODMAP 101, FODY Foods (examples of foods high in FODMAPs)
While FODMAPs are being completely eliminated, foods low in FODMAPs are recommended.
What are thelow-FODMAP foods
Following elimination, FODMAPs are reintroduced into the diet one at a time to determine personal intolerances. The support of a health professional specialized in nutrition is recommended for this step. This stage requires keeping a food diary and listening to the body's symptoms. It goes without saying that reintroducing FODMAPs requires a great deal of vigilance and assiduity, but the results can be conclusive and relieving.
Since the discovery of the low-FODMAP diet, millions of people have adopted it. It is a therapeutic remedy recognized worldwide by gastroenterologists.
FODY products
With the dietary restrictions of the FODMAP diet come logistical challenges. That's why FODY offers you prepared foods that are low in FODMAPs.
FODY's mission:
FODY's mission is to help people who live in fear of the next stomach bug. Fody aims to alleviate the stress and anxiety associated with Irritable Bowel Syndrome (IBS), and to bring the pleasure of eating back into your life by allowing you to eat your favorite foods, any time of day.
FODY founder:
Steven J. Singer is a pioneer in food products for consumers with special nutritional needs. In 1999, at the age of 26, he co-founded Glutinoa food products company for people suffering from celiac disease.
FODY certification:
FODY works very closely with Monash University to have all its products tested for Monash's "Low FODMAP" certification, the highest standard in the field of FODMAPs.
Their tomato sauces, ketchup, salsa, marinades and dressings are available via La Boite à Grains to help you integrate the FODMAP diet into your life.
We wish you good health!
About the author
Naturopaths of La Boite à Grains
Team of licensed and certified naturopaths (ND) in Gatineau, Outaouais.
Original article written by Véronique Cousineau, Naturopath
Video by Lynn Goneau, Naturopath
Sources
- Staying healthy with nutrition. 21st century edition. Elson M. Haas, MD. Carbohydrates. Pages 28-33.
- Low FODMAP diet for irritable bowel syndrome. Jef L'Ecuyer, Dt.P.
- Staudacher, H. M., Whelan, K., Irving, P. M., &; Lomer, M. C. E. (2011). Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAP) versus standard dietary advice in patients with irritable bowel syndrome. Journal Of Human Nutrition and Dietetics, 24(5), 487-495
- Tuck, C. J., Muir, J. G., Barrett, J. S., &; Gibson, P. R. (2014). Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome. Expert Review Of Gastroenterology &; Hepatology, 8(7), 819-834
- Marsh, A., Eslick, E. M., &; Eslick, G. D. (2015). Does a diet low in FODMAP reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. European Journal Of Nutrition Eur J Nutr.
- Fedorak, Richard N et al. "Canadian Digestive Health Foundation Public Impact Series 3: irritable bowel syndrome in Canada. Incidence, prevalence, and direct and indirect economic impact." Canadian journal of gastroenterology = Journal canadien de gastroenterologie 26,5 (2012): 252-6.