Since what you eat can have a major effect on your body, digestive issues are incredibly common.
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans.
FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols”
These are short-chain carbohydrates that are resistant to digestion. Instead of being absorbed into your bloodstream, they reach the far end of your intestine where most of your gut bacteria reside.
Your gut bacteria then use these carbs for fuel, producing hydrogen gas and causing digestive symptoms in sensitive individuals.
FODMAPs also draw liquid into your intestine, which may cause diarrhea.
Although not everyone is sensitive to FODMAPs, this is very common among people with irritable bowel syndrome (IBS)
Common FODMAPs include:
- Fructose: A simple sugar found in many fruits and vegetables that also makes up the structure of table sugar and most added sugars.
- Lactose: A carbohydrate found in dairy products like milk.
- Fructans: Found in many foods, including grains like wheat, spelt, rye and barley.
- Galactans: Found in large amounts in legumes.
- Polyols: Sugar alcohols like xylitol, sorbitol, maltitol and mannitol. They are found in some fruits and vegetables and often used as sweeteners