FODMAP is an acronym that stands for
Fermentable
Oligosaccharides (fructans and galacto-oligosaccharides, also known as GOS)
Disaccharides (lactose, good news for vegans!)
Monosaccharides (fructose)
And
Polyols (sugar alcohols)
FODMAPs are indigestible carbohydrates that aren’t well absorbed in the small intestine so they pass along the gut to the large intestine where there are billions of bacteria ready to ferment them. This can cause IBS like symptoms.
Reducing the intake of FODMAPs has been proven to improve gut symptoms in most people with IBS.
While everyone has some difficulty digesting FODMAPs they should only be restricted if they are worsening IBS symptoms. It is not recommended to limit your intake unnecessarily as FODMAPs are naturally occurring carbohydrates in a wide range of healthy foods. That’s not to say you can’t enjoy these tasty vegan recipes if you don’t have IBS!
The concept of FODMAPs was conceived through research at Monash University in Melbourne, Australia. As a result of their meticulous scientific testing Monash University have a comprehensive database of FODMAPs in food.
– I highly recommend their app for anyone following a low-FODMAP diet; it’s constantly updated with the most up-to-date FODMAP content in foods.
* Anyone in the UK visiting this blog please note the NHS FODMAP pamphlets differ slightly from the Monash app. I base my low-FODMAP diet primarily on Monash’s research seeing as they are the ones who discovered them!
