FODMAPs-WordPress.com.docVIP

FODMAP’S? Sufferers of IBS are all too familiar with the symptoms of wind, pain, bloating and either diarrhoea or constipation (or fluctuations between the two for some sufferers). Trialling a low FODMAP’s diet (fermentable oligosaccharides, di-saccharides, mono-saccharides and polyols) is a great step to determine dietary involvement in your symptoms and to begin piecing together the puzzle of what food components may be acting as triggers for your symptoms, and also what amounts of those foods are required to initiate the onset of your symptoms. A dietary approach to determine sensitivity to a group of carbohydrates found commonly amongst dietary choices: Fructose – Primarily found in fruits and honey, fructose is absorbed with glucose, also found commonly in the diet. Foods with an imbalance of fructose to glucose may result in poor tolerance in some individuals. Excess intake of any fruit should be minimised as a ‘build-up’ of fructose may result in the onset of unpleasant symptoms. Lactose – The sugar found in dairy products such as milk and yoghurt. There is a significant amount of individual variation for tolerance of lactose, with foods such as yoghurt, hard cheeses and small amounts of milk in beverages generally tolerated with greater success. Fructans – Wheat, rye and some vegetables are the key sources of fructans within the diet. Common foods that these are found in include breads and cereals, pasta, bakery goods such as biscuits, pastries and cakes as well as common vegetables such as onion and garlic. Galactans – Not always consumed in significant amounts, with key sources including legumes, lentils and cabbage. Polyols – Generally used to add sweetness to foods, these are commonly found in lollies and chewing gums and come with the warning that excess consumption may have a laxative effect. Polyols are also found in certain fruits, including apples, apricots, cherries, nectarines, pears, peaches and plums. Diagnosing FODMAP sensitivity FODMAP