FODMAPs are basically short-chain carbohydrates (fermentable sugars) that are poorly absorbed in our digestive symptoms. This leads to a variety of gut symptoms in some people, particularly those sensitive to FODMAPs and those experiencing gut issues such as IBS.
The word FODMAP is an acronym created by Monash University, the developers of the low FODMAP diet. FODMAP stands for:
F = Fermentable
O = Oligosaccharides
D = Disaccharides
M = Monosaccharides
A = And
P = Polyols
As you can see that is quite a mouthful! These are the scientific names used to describe the process and different types of sugar molecules (saccharides) which can cause gut issues in some people. [1]
Fermentable
This means that these sugars are susceptible to the process of fermentation. Fermentation happens in the gut when bacteria break down and feed off these undigested sugars which result in the release of gases.
You might be more familiar with the process of fermentation as the bubbles found in beer, baking with yeast or making your own sauerkraut.
Oligosaccharides
Made up of a few sugars, there are two types of oligosaccharides we need to be aware of. The first is fructo-oligosaccharides (often referred to as fructans or FOS.) The second is galacto-oligosaccharides (often referred to as GOS.)
Humans do not possess the enzymes needed to break down these oligosaccharides which is why many people can be affected by them. FOS foods such as wheat and onions and GOS foods such as beans and peas are well known for causing wind and bloating.
Many oligosaccharide foods are good sources of fibre and prebiotics. [2]
Disaccharides
Comprised of two sugars, lactose is the only disaccharide we need to consider.
In order to digest lactose, our bodies need to produce the enzyme lactase to separate the two sugars. Lactose is found in the milk of all mammals including humans. Many people are unable to digest lactose as our bodies' production of lactase naturally declines beyond the age of weaning.
Lactose is not an essential nutrient which means you do not need to eat it to be healthy.
Vegans do not consume dairy foods so we do not need to worry about this FODMAP type. Many dairy products are high in lactose. [3,4]
Monosaccharides
These are simple single sugar molecules with fructose being the one we need to be aware of.
Unlike the other FODMAP types, it's not specifically the fructose that creates an issue but actually the ratio of fructose to glucose in foods. If the amount of fructose in food exceeds the amount of glucose then the fructose will be malabsorbed in the body. This is because glucose helps our bodies to transport and absorb fructose. If however the amount of fructose in food is equal to or less than the amount of glucose then our bodies will be able to absorb it.
Foods high in excess fructose include agave, apples, and mangoes. [5]
Polyols
These are sugar alcohols. They are not the same as alcohol that you can drink and will not make you drunk.
The polyols, sorbitol and mannitol occur naturally in certain fruits and vegetables such as apples, peaches, prunes, celery, and mushrooms.
Many polyols are also manufactured as artificial sweeteners such as sorbitol, xylitol and maltitol and are used widely in processed foods and sugar-free products. [6]
Hopefully, this helps to explain what FODMAPs are and what we mean when we talk about FODMAPs in the diet.
Ready to tackle the low FODMAP basics? Check out the other posts in this series.
Did you know what the acronym FODMAP meant before reading this? Hands up who thought the "F" stood for FOOD!
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