FODMAPs is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. FODMAPs are sugars that draw water into the intestinal tract. They may be poorly digested or absorbed, and become fodder for colonic bacteria that produce gas and can cause abdominal distress.
FODMAPs are FLF-GP:
- Fructose: A sugar found in many fruits (hence the name), for example, apples, pears, watermelon, mangoes, grapes, blueberries, tomatoes and tomato concentrate, and all dried fruits; vegetables like sugar-snap peas, sweet peppers and pickles; honey; agave; and jams, dressings and drinks made with high-fructose corn syrup.
- Lactose: Sugar in milk from cows, goats and sheep, present in ice cream, soft cheeses, sour cream and custard.
- Fructans: Soluble fiber found in bananas, garlic, onions, leeks, artichokes, asparagus, beets, wheat and rye.
- Galactans: Complex sugars prominent in dried peas and beans, soybeans, soy milk, broccoli, cabbage and brussels sprouts.
- Polyols: Sugar alcohols (sweeteners) isomalt, mannitol, sorbitol and xylitol, present in stone fruits like avocado, cherries, peaches, plums and apricots.
People with irritable bowel syndrome (IBS) or gluten sensitivity often find that their symptoms lessen or disappear when avoiding foods rich in FODMAPs; however, it can take 6-8 weeks on a low-FODMAPs diet to see a significant improvement.
When Gluten Sensitivity Isn't Celiac Disease - NYTimes.com http://nyti.ms/1EmXFDl
Celiac disease and nonceliac gluten sensitivity - 2017 review in Annals of Allergy, Asthma & Immunology http://buff.ly/2pI2x61