A low FODMAP diet often helps alleviate symptoms of IBS, colitis, indigestion, etc. FODMAPs are naturally-occurring sugars found in lots of healthy foods such as onions, apples, cabbage and lentils. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Most of us have no trouble digesting them but for some people they cause symptoms such as: flatulence, bloating, stomach pain and acid reflux. These symptoms can be mild and tolerable or really uncomfortable and debilitating.
However, I don’t think this intolerance is a condition in itself … I think not being able to tolerate FODMAPs is a sign of dysbiosis. That is, it’s a symptom of an imbalance in gut bacteria – and this should be addressed (with herbal remedies, enzymes and probiotics) so that these healthy foods can be reintroduced and tolerated.
Here are the five different groups of FODMAPs and the main foods in which they can be found:
Fructans: artichokes, asparagus, beetroot, broccoli, Brussel sprouts, cabbage, aubergine, fennel, chicory, dandelion leaves, garlic, leeks, onions, radicchio, lettuce, wheat, rye, inulin, FOS (a prebiotic supplement).
Galactans: legumes – all beans & peas including kidney beans, soybeans, lentils, chickpeas, baked beans.
Lactose: milk, cream, ice cream, custard, dairy desserts, yoghurt, soft cheeses
Polyols: apple, apricot, avocado, blackberry, cherry, longan, lychee, nectarine, pear, plum, prune, mushroom, sorbitol, mannitol, xylitol (sweeteners).
Excess fructose: honey, apple, mango, pear, watermelon, high-fructose corn syrup, agave syrup, dried fruit, fruit juice
It may be that only one or two groups cause symptoms. To find out which, try eliminating all groups for a month and then introduce one group at a time week by week.
However, addressing the underlying digestive imbalance is the best solution. Kinesiology can identify the cause and find which natural remedies are needed. Contact me for more information and to find your way back to a happy relationship with these foods.