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Fodmaps–What Are They?

FODMAP, no I didn’t forget another “O” and misspell this title.  The acronym FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols.  No wonder we use acronyms, what a mouthful.  This is a topic one should consider exploring if they have any intestinal disturbances such as chronic abdominal pain, bloating, diarrhea, cramping, and stool irregularity.  The first recommendation, if someone is suffering from the above symptoms, is to seek advice from their medical provider.  It has been estimated that half of all adults who suffer from these symptoms have what is called a Functional Bowel Disorder.  That is, a routine diagnostic evaluation fails to reveal any underlying condition responsible for these symptoms and would lead to a diagnosis of a Functional Bowel Disorder, or the other diagnosis people may be more familiar with is Irritable Bowel Syndrome.

What’s Contributing to Your Intestinal Discomfort?

In light of the increasing popularity of the gluten-free diet, it is vital that healthcare providers also educate patients on the possibility of a low FODMAP dietary approach to help reduce symptoms related to Functional Bowel Disorder.  I am not suggesting that a diagnosis of Gluten-Sensitivity or Celiac Disease is not valid, but for those who choose not to get tested or have been tested for these conditions and the results are not a positive diagnosis, it may be worthwhile taking a look at a low FODMAP dietary approach.  This would help to identify foods other than, or in addition to, gluten that may be leading to intestinal discomfort.

What They Are

FODMAPs are specific carbohydrates found in foods that may not be digested or absorbed efficiently.  When this occurs, the remaining carbohydrates in the intestine may pull water into the intestinal tract and/or become food for bacteria, leading to fermentation and resulting in the offending symptoms of gas, cramping, bloating, constipation, and diarrhea.  One of the most common FODMAPs is lactose, the natural sugar found in milk.  For some, limiting lactose in their diet is effective at limiting the symptoms related to Functional Bowel Disorder, for others it involves the possibility of all the FODMAP carbohydrates causing the offensive symptoms due to their additive or collective effect.

Sources of FODMAPS

This is a brief overview of the FODMAPs that could be present in your diet:

  • Fructose (fruit; some higher in content than others, agave, honey, high fructose corn syrup)
  • Lactose (sugar in mammalian milk and milk products)
  • Fructans (wheat, onion, garlic, cabbage, chicory, inulin)
  • Galactans (soy products, legumes, broccoli)
  • Polyols (apple, cherry, avocado, and sweeteners containing sorbitol, mannitol, xylitol, and maltitol)

Additional Lists

For a more extensive list of foods rich in Fructose, Lactose, Fructans, Galactans, and Polyols, refer to the following web links:

Track Your Intake

The best way to discover if you are sensitive to a particular food is to keep a detailed food diary that identifies the foods you are eating and symptoms that consistently occur after the consumption of a particular food.  This is very useful data for your medical provider and yourself when looking for possible causes of intestinal discomfort.  Remember we are all unique, none of us have the same thresholds or tolerance to substances, we each know our bodies best and, we are our own best health advocates.

I remember my mother making this statement to me as a child, “I like onions, but they don’t like me”!  FODMAPs come to mind.

Sources:

  1. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms:  The FODMAP approach.  J Gastroenterol Hepatol. 2010; 25(2): 252-258.
  2. Hauser W, Layer P, Henningsen P, Kruis W: Functional bowel disorders in adults.  Dtsch Arztebl Int 2012; 109(5): 83-94. DOI: 10.3238/arztebl.2012.0083.
  3. Scarlata K.  The FODMAPs Approach- Minimize Consumption of Fermentable Carbs to Manage Functional Gut Disorder Symptoms.  Today’s Dietitian 2010. Vol.12, No.8, P.30
  4. Staudacher, H.M., Whelan K., Irving, P.M., and Lomer M.C.E.  Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome.  J Hum Nut Diet 2011, 24, pp. 487-495.
Reviewed: January 11, 2024
glass with milk being poured into it

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Email: cvh@uwyo.edu

Extension Educator:

Joddee Jacobsen, Program Leader

Community Vitality & Health
Extension Educator

(307) 235-9400
jjacobsen@natronacounty-wy.gov

University of Wyoming Extension

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Contact Our Expert!

Email: cvh@uwyo.edu

Extension Educator:

Joddee Jacobsen, Program Leader

Community Vitality & Health
Extension Educator

(307) 235-9400
jjacobsen@natronacounty-wy.gov

University of Wyoming Extension

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Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Mandy Marney, Director, University of Wyoming Extension, College of Agriculture, Life Sciences and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

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