What is the FODMAP diet?
Updated on 14/02/2023
It is estimated that bowel discomfort affects up to 25% of the population.
In order to remedy this, many are turning to a diet low in FODMAPs, a diet developed by Australian researchers that aims to eliminate digestive problems such as bloating, flatulence and abdominal pain.
As the FODMAP diet gains popularity and notoriety, it may have already piqued your interest. Let's take a look at it with the grain box on the FODMAP diet to better understand its basis.
Understanding the fodmap diet: The exclusion of certain carbohydrates
Carbohydrates are sugars. Some are digestible and others are indigestible for humans.
Among the digestible sugars are the 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 foods (fermentable) i.e., which ferment during the digestion process. It is the fermentation of sugars in the intestine of certain carbohydrates that is the cause of gas and intestinal discomfort.
O : the oligosaccharides are free sugars particularly appreciated by intestinal bacteria and participate in their proliferation. An excessive proliferation of these bacteria can cause digestive discomfort in sensitive individuals. Among oligosaccharides are 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 people, they are also intestinal irritants.
M : glucose, dextrose, fructose and galactose are the main monosaccharideswhich are carbohydrates with a single free sugar unit. Excess fructose (found mainly in fruits and honey) can lead to digestive discomfort.
A : and (and)
P : the polyols also called 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 and cause digestive discomfort. This has been observed in people with irritable bowel syndrome (IBS), also known as irritable bowel syndrome (IBS), where FODMAPs are not adequately absorbed by the intestine.
With a low FODMAP diet, it is possible to significantly reduce the discomfort associated with these conditions, including abdominal pain, bloating, flatulence, diarrhea and constipation. In fact, research shows that eating a low FODMAP diet can relieve up to 75% of people with 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 may take 2-6 weeks.
Source: FODMAP 101, FODY Foods (examples of high FODMAP foods)
While FODMAPs are being completely eliminated, low FODMAP foods are recommended.
What are thelow FODMAP foods
Following elimination, FODMAPs are reintroduced into the diet one at a time to determine personal intolerances. For this step, the accompaniment of a health professional specialized in nutrition is recommended. This step requires keeping a food journal and listening to the body's symptoms. It goes without saying that the reintroduction of FODMAPs requires a lot of vigilance and diligence, 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. This is why the company FODY offers 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 relieve the stress and anxiety associated with Irritable Bowel Syndrome (IBS) and bring the joy of eating back into your life by allowing you to eat your favorite foods, any time of day.
FODY's 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 with celiac disease.
FODY Certification:
FODY works very closely with Monash University to have all of its products tested for Monash Low FODMAP certification, the highest standard in the field of FODMAPs.
Their tomato sauces, ketchup, salsa, marinades and dressings are available viaLa Boite à Grains to make it easier to integrate the FODMAP diet into your life.
Have a good health!
The team at La Boite à Grains
________________________
Text and information collection :
Véronique Cousineau,
Certified Naturopath and health and wellness writer
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.