FODMAP, Digestion Issues, and Remedies

Eliminate High FODMAPs from your diet

FODMAP stands for fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. 

These are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. In some individuals, they can cause digestive discomfort like bloating, gas, and abdominal pain.

 A low FODMAP diet involves limiting or avoiding foods high in these carbohydrates to help manage symptoms.


Here is a more Detailed Explanation:

FODMAPs are a group of carbohydrates:
They include various types of sugars and sugar alcohols found in many common foods.


They are poorly absorbed in the small intestine:

The small intestine is designed to break down and absorb carbohydrates for energy. However, some FODMAPs are not easily absorbed in the small intestine.


They cause Fermentation in the Large Intestine:

When undigested FODMAPs reach the large intestine, they are fermented by bacteria, producing gas and other byproducts. Though this is normal and beneficial to the Gut Biome, it can also lead to unwarranted issues, as discussed in the following lines.

Key Aspects of Intestinal Fermentation:

Normal Function: It is the primary way the body breaks down dietary fiber that escapes digestion in the small intestine. Because the small intestine cannot break down the fiber, it reaches the large intestine semi-digested. Fermentation then occurs there to digest the remaining particles.

Benefits: This process produces healthy compounds, including acetate, propionate, and butyrate, which maintain a healthy microbiome.

Byproducts: Fermentation produces beneficial short-chain fatty acids (SCFAs), which provide energy for colon cells and support gut health. The fatty acids and gases (like butyrate, hydrogen, methane, carbon dioxide) are expelled, with excessive production sometimes leading to bloating or discomfort  

Fermentation can cause digestive discomfort:
The fermentation process and the resulting gas can cause symptoms such as bloating, gas, diarrhea, or constipation in some people.

Low FODMAP Diet:

The low FODMAP diet is a temporary dietary plan where individuals limit or avoid foods high in FODMAPs. This can help in the identification of trigger foods and thereby reduce symptoms (if the intake of such foods is avoided) for individuals who experience digestive issues after eating foods high in  FODMAPs.

Examples of Foods High in FODMAPs:

Oligosaccharides: Fructans (found in wheat, rye, onions, garlic) and galacto-oligosaccharides (GOS) (found in legumes/pulses).

Disaccharides: Lactose (found in dairy products).

Monosaccharides: Fructose (found in honey, apples).

Polyols: Sugar alcohols like sorbitol and mannitol (found in some fruits and candies).

Further Explanation:

The term "Monosaccharide" refers to a single sugar (carbohydrate) molecule. 

In contrast, a disaccharide is a molecule composed of two combined molecules. 

An oligosaccharide is a carbohydrate of two to ten molecules. 

Polyols are hydroxide compounds that are easily soluble in water.

Fructans are a type of carbohydrate (a chain of fructose molecules) that are not easily digestible for some sensitive individuals. 

Fructose is a simple sugar, whereas fructan is a complex chain of sugar molecules. Sugars are carbohydrates that provide energy to the body.

Remedies & Treatment

The treatment involves the identification and avoidance of High FODMAP items. It consists of three phases.

Elimination Process: At this phase, you will keep eliminating the High FODMAP items gradually from your meals. You may experience some relief in your body after one or two weeks.

Reintroduction Phase: After 2 to 3 weeks, you can begin adding the items one by one to your plate of meals. At the same time, keep watching for the return of the digestive issues. By doing so, you can identify which item is causing you the problem.

Maintenance Phase: This is the final phase where you identify which FODMAP items are good for you and which are problematic. Thereby, you can finalise your food chart and adhere to it consistently.

This article by the Cleveland Clinic provides a detailed list of foods High in FODMAPs and their substitutes (Low FODMAP foods). You can test your diet components using their chart to confirm which food items are causing trouble for you. You can alter your food compositions accordingly.