Low FODMAP

Question 1

FODMAP members

Answer 1

fermentable oligosaccharides
disaccharides
monosaccharides
polyols

simple sugars, sugar alcohols

Question 2

categories (5)

Answer 2

1. fructose (watermelon, peaches, nectarines)
2. lactose
3. galactans (beans, lentils, peas, legumes)
4. fructans (onions, garlic, wheat, barley, rye)
5. polyols ( artificials sweeteners, alcohols )

Question 3

Why are they tough to digest

Answer 3

Tied together by presence of fodmaps

require digestion, must be processed, until they are digested they are not well absorbed in the gut. Slowly move through digestions and pull water into them (diarrhea).

Fermentable, if undigested, reach large intestine, gut microbes will start to ferment and cause gas.

Bowel wall stretches,
1. abdominal pain
2. gas
3. diarrhea/constipation

Question 4

Benefits of Low Fodmap diet

Answer 4

only for gastrointestinal issues
reduces healthy gut microbes
REstrict fodmap, make people feel better if they have IBs, IBD, colitis, crohns

Question 5

High fodmap diet

Answer 5

develop a gut microbiome that is diverse
optimizing healthy immune system
very nutritious for us.
DO not eliminate unless you have GI issues.

Question 6

Low Fodmap diet

Answer 6

first stage: very restrictive: eliminate high fodmap foods (2-6 weeks)
-Do symptoms get better

Second stage: once GI issues stabilize, reintroduce high fodmap foods.
- go one by one to identify which specific Fodmaps trigger your symptoms.

Trial and error process.

The foods that cause gas, discomfort, restrict the foods to a level that you can tolerate. Moderate portion sizes.

fodmaps are carbohydrates.

foods low in carbs (meat, fish, eggs, certain cheeses that are not high in fodmaps (cheddar, brie, ) rice , quinoa, oats, eggplants, tomatoes, potatoes, cucumbers, zuchinni, Fruits (grapes, pineapple)