Danielle Scott - Low FODMAP in 30 Minutes: 150 No Stress Gut-Friendly Recipes to Relieve the Symptoms of IBS & Other Digestive Disorders

1. It's a Low-FODMAP Diet, Not a No-FODMAP Diet

1. Unlike food allergies, you do not need to completely eliminate FODMAPs from your diet. In fact, they are beneficial for gut health

1. A Low-FODMAP Diet is Not Gluten-Free

This is because wheat, which is a main source of gluten, is excluded because it's high in fructans. However, a low-FODMAP diet is not a gluten-free diet. Foods such as sourdough spelt bread, which contains gluten, are allowed.

1. A Low-FODMAP Diet Is Not Dairy-Free

1. The Low-FODMAP Diet is Not a Long-Term Diet

1. The Low-FODMAP Diet is Not a Long-Term Diet

In fact, the low-FODMAP diet process involves three steps to reintroduce FODMAPs to your diet up to your personal tolerance. The low-FODMAP diet has been tested and is considered safe for adults. However, be sure to choose foods high in fiber and calcium, consult reputable resources and rule out underlying disease. FODMAP is a term created by researchers at Monash University, to represent a group of fermentable short chain carbohydrates known to cause unpleasant gastrointestinal symptoms. Simply put, FODMAPs are a type of carbohydrate that some people's bodies don't process very well. You've heard of carbohydrates: they're the molecular compounds that make up foods like bread, rice, potatoes, and sweets, and the human body needs them to store energy and perform other important functions.

Sugars and starches are both types of carbohydrates, which are also known as "saccharides" from the Greek word for "sugar". They come in "long chains" (many smaller carbohydrate molecules linked together) and "short chains" (fewer molecules linked together). FODMAPs are short-chain carbohydrates. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed {many people cannot digest particularly those with irritable bowel syndrome (IBS)}. In other words, FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.

FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (e.g. sorbitol and mannitol). In people with gastrointestinal symptoms, a diet high in FODMAPs can induce diarrhoea and/or constipation, bloating, wind and abdominal pain. A reduction of the daily amount of consumed FODMAPs helps to reduce these symptoms. A diet low in FODMAPs is scientifically proven, and is now used internationally, as the most effective dietary therapy for Irritable Bowel Syndrome (IBS) and symptoms of an irritable bowel. A Low FODMAP Diet has also been proven, with solid scientific research, to reduce symptoms of fatigue, lethargy and poor concentration.

FODMAP is an acronym that stands for: Fermentable They are broken down (fermented) by bacteria in the large bowel Oligosaccharides "Oligo" means "few" and "saccharides" means sugar. These molecules made up of individual sugars joined together in chain (Eg. Fructans and Galacto-oligosaccharides (GOS)) Disaccharides "Di" means two. This is a double sugar molecule (Eg. Lactose) Monosaccharides "Mono" means single. excess Fructose) And Polyols These are sugar alcohols (Eg. excess Fructose) And Polyols These are sugar alcohols (Eg.

Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt) Lets get in some details Fermentable: Fermentation is the process by which the bacteria that live in the intestines break down carbohydrates. This is a normal part of the digestive process and helps your body get more nutrients and energy out of your food, but it also produces carbon dioxide (gas), hydrogen (gas), and/or methane (gas) in the colon. If the fermentation happens too fast and/or your body can't absorb the by-products properly, youll experience symptom like bloating, abdominal pain, constipation, and diarrhea. Oligosaccharides: These short-chain carbohydrates contains three or more types of sugar linked together-hence the name, which comes from the Greek for "a few sugars". The human body doesn't produce enzymes that can fully break down Oligosaccharides, which means theres plenty of it for the bacteria in the intestine to ferment, and too much causes gas, pain, and other symptoms. Fructans and galactans are two categories of Oligosaccharides that can be particularly problematic.