ODMAPs are a collection of molecules, more
specifically short chain carbohydrates and
sugar alcohols, found in foods naturally or as food additives.
F
• Fermentable – meaning they are broken down
(fermented) by bacteria in the large bowel.
• Oligosaccharides – these molecules are made up of
individual sugars joined together in a chain.
Fructans and Galacto-oligosaccharides (GOS) are
oligosaccharides that are found in such foods as
wheat, rye, barley, onions, leeks, garlic, shallots,
legumes, lentils, artichokes and chicory.
• Disaccharides – these are double sugar molecules.
Lactose is a disaccharide that is found in foods such as
milk, evaporated milk, yoghurt, custard and ice cream.
• Monosaccharides – these are single sugar molecules.
Fructose is a monosaccharide that, when consumed in
excess of glucose, can be problematic. Foods with
excess fructose include honey, mango, watermelon,
apples, pears and high fructose corn syrup.
• And
ALL ABOUT
FODMAPs
Advanced Accredited Practising
Dietitan Dr Sue Shepherd, explains all
about FODMAPs and the role they can
play in triggering IBS symptoms.
nosh magazine
FODMAP is an acronym that stands for:
• Polyols – these are sugar alcohols. Examples of foods
containing polyols are apples, pears, apricots,
nectarines, plums, cauliflower and products
sweetened with polyols (e.g. many gums and
confectionary).
When consumed in foods and/or drinks by some people,
FODMAPs can be poorly absorbed in the small intestine
and pass through to the large intestine, where two major
events happen:
• The FODMAPs are readily fermented by bacteria in
the large bowel, contributing to gas production.
• The FODMAPs are also highly osmotic, meaning
that they attract water into the large bowel, which
can alter how quickly the bowels move.
These two processes can then trigger symptoms of Irritable
Bowel Syndrome (IBS), including excess wind, abdominal
pain, bloating and distension, and changes in bowel habits
(constipation and/or diarrhoea).
A diet low in FODMAPs (“a Low FODMAP Diet”) is
scientifically proven, and is now used internationally, as the
most effective dietary therapy for IBS and symptoms of an
irritable bowel.
People who suspect they have IBS should firstly speak to their
doctor about their symptoms. It is recommended that such
people be investigated for coeliac disease, and any other
conditions the doctor feels are relevant. If IBS is confirmed,
then the Low FODMAP Diet is recommended. N
Dr Sue Shepherd, AdvAPD
Learn more about Dr Sue Shepherd: website | profile
Dr Sue Shepherd is an Advanced Accredited Practicing Dietitian and Advanced Accredited
Nutritionist with her own private dietetic practice (Shepherd Works), which specialises in
gastrointestinal nutritional conditions and the treatment of dietary intolerances. Sue is
recognised internationally as a leading expert dietitian in coeliac disease and IBS, having
developed the Low FODMAP diet in 1999 and having completed her related PhD in 2008. Sue
is also author of 11 best-selling gluten-free cookbooks, of which six are also low FODMAP, and
she has just released a range of low FODMAP food products, available in Coles.
www.n4foodandhealth.com
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