The term FODMAP is an acronym, derived from "Fermentable Oligo-, Di-, Mono-saccharides And Polyols". Or easier said, these are short-chain carbs that move through your intestines and 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.
Many foods that contain FODMAPs are considered very healthy, and some function like healthy prebiotic fibers, supporting your friendly gut bacteria. Therefore, people who can tolerate these types of carbs should not avoid them. However, for people with a FODMAP intolerance of foods high in these carbs, may suffer from unpleasant digestive issues, and it might be best to eliminate or restrict consumption.
If you are intolerant to these foods some of the symptoms may include;
gas bloatingDiarrhea constipationstomach pain
If you frequently experience digestive upset that lowers your quality of life, FODMAPs should be on your list of top suspects.
Though a low-FODMAP diet may not eliminate all digestive problems, chances are high that it may lead to significant improvements, especially those who suffer with irritable bowel syndrome (IBS), and various other digestive disorders.
It’s recommended to eliminate all high-FODMAP foods for a few weeks, then reintroduce some of them one at a time. It’s best to work with the help of a qualified health professional. There are also many books on the subject of a low FODMAP diet.
Keep in mind that the purpose of such a diet is not to completely eliminate FODMAPs — which is extremely difficult, but more to decrease the amount you consume.