drink wholesome makes the best low FODMAP meal replacement.
Written by Jack Schrupp & endorsed by Baylee Reller, RDN
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are short-chain carbohydrates (sugars) found in certain foods like fruits, grains, and sweeteners.
Some people have trouble digesting FODMAPs, and experience uncomfortable gastrointestinal (GI) side effects when they eat too many. A low-FODMAP diet aims to mitigate these symptoms by reducing the number of FODMAPs in the diet, and is intended for people with medically diagnosed irritable bowel syndrome (IBS).
Why are FODMAPs hard to digest?
FODMAPs are basically sugar molecules linked together in chains. Molecules like these must be broken down before they can be absorbed by the small intestine. The problem with FODMAPs is that they cannot be broken down, so they sit in your gut for longer than they should.
This gives your gut bacteria more time to ferment (eat) them. As they eat, these bacteria produce gas, which causes bloating and flatulence. FODMAPs also have an osmotic effect, meaning they draw water into the gut. The end result is often diarrhea.
These symptoms can affect anyone, even people without IBS. They are more severe in IBS sufferers, however, because people with IBS have slower intestinal motility (the speed at which food moves through the gut). This gives gut bacteria even more time to eat, and causes even more water to be pulled into the intestines. This extra gas and water in the gut can cause severe side effects.
How do I know if a food is low FODMAP?
Reading food labels for low FODMAP eating is tricky. First of all, it is impossible to guess the FODMAP content of a food. It is therefore a good idea to familiarize yourself with high FODMAP foods and avoid them whenever possible.
Moreover, ingredient lists often look unfamiliar, and the exact quantity of each ingredient is not disclosed. Ingredients are listed in order of descending weight, however, so if a high FODMAP ingredient is listed last, the actual amount might be so small that you can tolerate it.
Finally, as a rule of thumb, if you do not recognize it, and cannot figure out what it is, do not eat it. Just because an ingredient is not on any approved low-FODMAP list does not mean that it is safe to eat. It only takes a small amount of FODMAPs to cause symptoms in individuals with IBS, so do your research, and if you cannot find the answer, play it safe and eat something else.
