The FODMAP diet helps those suffering from irritable bowel syndrome (IBS) to reduce symptoms and to live better with this annoying problem for which there is no real and proper medical cure.
The FODMAP is based on the principle that by severely limiting the introduction of "fermentable" sugars, the discomforts deriving from irritable bowel (constipation alternating with diarrhoea, gas and cramps) can be significantly reduced.
This diet was developed at Monash University in Australia and has been found to relieve IBS symptoms in 75% of cases.
FODMAP is actually an acronym made up of:
F = fermentable
O = oligosaccharides
D = disaccharides
M = monosaccharides
A = and (e)
P = polyphenols
Fermentation is the food transformation process that takes place in the gastrointestinal tract and which can cause bloating and flatulence, it has been shown that some sugars more than others can accentuate these symptoms in those suffering from irritable bowel syndrome.
Oligosaccharides include fructans and galacto-oligosaccharides (GOS). Fructans are indigestible for humans, poorly absorbed, cause fermentation in the intestine especially in IBS sufferers. Foods rich in fructans are for example: asparagus, onion, garlic and cabbage. GOS instead include raffinose and stachyose which are non-digestible oligosaccharides and are contained in the peel of legumes .
When we speak of disaccharides , lactose immediately comes to mind, a subject suffering from IBS usually does not tolerate more than 6 g of lactose per day (even if he does not present a real intolerance, he often presents a lack of the enzyme needed to digest the lactose)
Monosaccharides include fructose which, even in those who do not suffer from irritable bowel, often causes bloating. All the more so, those suffering from IBS must moderate their fruit consumption, especially avoiding those that ferment more such as apples, pears and mangoes.
Polyols are sugars that are often used as an alternative to sugar as they are low in calories and have a great sweetening power (e.g. sorbitol, mannitol, xylitol, maltitol, etc.), they are not absorbed by our intestines and are therefore very difficult to digest for our enzymes. Absolutely to be avoided in case of irritable bowel (indeed some studies show that the intake of these sweeteners in large quantities can lead to the onset of IBS).
So what is the FODMAP diet all about?
Those who decide to follow this regimen must eliminate foods containing FODMAPs for a period ranging from two to four weeks and then gradually reintroduce them one group at a time, monitoring symptoms and keeping a food diary.
As with all diets, "do it yourself" is inadvisable in order to be able to balance the nutrients to be introduced in the best possible way and correctly choose those to eliminate and then how to reintroduce them.
