What are FODMAP?

To put it simply, FODMAPs are short-chain carbohydrates (sugars) that are not properly absorbed in the intestines. When FODMAPs reach the small intestine, they move slowly and attract water. When they enter the colon, FODMAPs are fermented by intestinal bacteria, resulting in gas formation. The extra gas and water cause the intestinal wall to stretch and expand. Because people with irritable bowel syndrome have highly sensitive intestines, the stretching of the intestinal wall causes exaggerated sensations of pain and discomfort. FODMAPs occur naturally in many foods and food additives.

What happens when you consume FODMAPs?

FODMAPs are found in a variety of foods, and most people eat high FODMAP foods every day without experiencing any problems. When FODMAPs are eaten, the gut bacteria use the FODMAPs as a fuel source to survive. The bacteria ferment the FODMAP quickly and produce gas. 

These processes occur in all people (with and without irritable stomach/irritable bowel syndrome). The difference is that people with irritable bowel syndrome may have problems with motility (the speed at which intestinal contents move through the intestines) and/or a highly sensitive intestinal wall. The extra water and gas in the intestines causes the intestinal wall to expand, leading to common symptoms such as pain, bloated stomach, bloating, nausea, bloating, and digestive problems (diarrhea, constipation, or both).

Where are FODMAPs found? 

As already mentioned, FODMAPs are found in a variety of foods, for example garlic, onions, fruits, vegetables, bread, grains, nuts, legumes and confectionery. It is impossible to guess the FODMAP content of a food. Instead, careful laboratory analysis is required to understand the FODMAP content of foods. The team at Monash University are experts in such measurements. Information about the FODMAP content of foods is published through their app, the Monash University FODMAP Diet App. The app uses a simple traffic light rating system to indicate whether a food is low, medium or high FODMAP and in what quantities it is safe to consume.