Have you ever heard about FODMAPs foods? In this article, we will explore what exactly FODMAPs are, how they affect the body, and which foods are rich in this substance. If you’ve ever noticed that certain foods seem to trigger digestive discomfort, don’t stop reading here!
This classification of foods may be the answer to your problem. Find out how they can influence digestive disorders and what you need to know to take care of your gastrointestinal health.
What are FODMAPs?
FODMAPs, an acronym for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols,” are a group of short-chain carbohydrates that can be found in various foods you may be consuming in your daily life.
These carbohydrates are notorious for their ability to ferment in the intestine, as they cannot be absorbed, which can cause digestive discomfort in some people.
The main types of this food set include:
- Fructans (found in foods such as wheat, onion, garlic, asparagus, and artichokes);
- Galactooligosaccharides (present in legumes, such as beans, lentils, chickpeas, and also in some nuts and seeds);
- Lactose (a disaccharide found in dairy products, such as milk, yogurt, and cheese);
- Fructose (found in fruits such as apples, pears, mangoes, and honey, as well as in processed foods with corn syrup);
- Polyols (include sorbitol and mannitol, found in some fruits, such as plums, pears, and mushrooms, and in diet and sugar-free products).
Due to their fermentable nature, these carbohydrates can lead to the production of gases and other by-products that contribute to uncomfortable symptoms, such as bloating and cramps.
Sensitivity to FODMAPs also varies from person to person, and it is important to understand their role in digestion and gastrointestinal health to learn how to deal with what they can cause.
Common digestive disorders affected by FODMAPs
FODMAPs foods play a significant role in several common digestive disorders, with irritable bowel syndrome (IBS) being one of the main ones.
IBS is a chronic condition that affects the gastrointestinal tract and results in a range of symptoms, including abdominal pain, bloating, diarrhea, and constipation.
In addition to IBS, people with inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, often report worsening symptoms when consuming foods rich in FODMAPs.
This relationship between these foods and digestive disorders is crucial for those seeking to manage digestive symptoms related to intolerance to these carbohydrates.
Symptoms and effects of FODMAPs intolerance
Intolerance to FODMAPs foods is a complex condition that can affect quality of life in various ways.
The symptoms associated with this intolerance are often unpredictable and can include a range of digestive discomforts. Among the most common signs are abdominal bloating, flatulence, diarrhea, and constipation.
Abdominal bloating is the most notorious for many who suffer from FODMAPs intolerance.
This bloating is caused by the accumulation of gases in the intestine due to the fermentation of poorly absorbed carbohydrates and can be quite uncomfortable, resulting in noticeable abdominal distension and a general feeling of discomfort.
Flatulence is another common manifestation of intolerance to these types of foods.
The gases resulting from intestinal fermentation are released through flatulence, often frequently and sometimes in significant volumes.
Diarrhea and constipation are opposite symptoms that can occur in individuals with difficulty absorbing these carbohydrates.
Some may have recurrent episodes of diarrhea, which can be urgent and associated with watery stools.
On the other hand, constipation involves difficult and infrequent bowel movements, which can be equally uncomfortable.
It is important to note that FODMAPs intolerance is an individual condition and, as such, symptoms can vary from person to person in terms of intensity and duration.
Furthermore, these symptoms can significantly affect the lives of those who live with them, interfering with daily activities and social interactions.
The management of FODMAPs intolerance often involves identifying the specific symptom triggers in each individual.
This requires patience and a controlled elimination process, under the supervision of a health professional, to determine which FODMAPs-rich foods harm the individual the most.
Once identified, these foods can be avoided or consumed in limited quantities, helping to alleviate symptoms and improve the health of those suffering from this condition.
How to identify foods that trigger gastrointestinal discomfort?
Identifying foods that can cause digestive discomfort, especially when suspected of FODMAPs intolerance, is an essential process for symptom reduction. Here are some steps to help in this process:
Gradual elimination
Start by removing one food at a time from your diet.
It is essential to carry out this gradual elimination to allow accurate observation of the effects of each food on your digestion.
Controlled reintroduction
After the initial elimination, reintroduce one food that has been removed at a time, so that you can more certainly identify which foods may be causing discomfort.
Pay attention to any symptoms that arise during this process and communicate them to your doctor.
Record your foods
Keep a detailed food diary.
Write down what you ate, in what quantity, and at what times to help track foods that may trigger unexpected symptoms.
Observe the unusual ones
Be aware of foods that are not part of your regular diet.
Often, foods that we are not used to consuming can have a greater impact on digestion.
Temporary exclusion
If a food seems to trigger digestive discomfort, avoid it for at least a week so that your gastrointestinal system can recover and help confirm if the food was the culprit.
Professional follow-up
If symptoms persist or if identifying discomfort triggers is complex, it is advisable to seek guidance from a gastroenterologist.
They can help plan and monitor your progress more accurately.
Remember that the process of identifying discomfort-triggering foods is highly individual, and what affects one person may not affect another in the same way.
Therefore, collaboration with your doctor is essential to obtain an accurate diagnosis and establish a safe and effective elimination plan.
Tips for following a low-FODMAP diet
For those who discover they are sensitive to these foods, following a diet low in these carbohydrates can be crucial to alleviate symptoms.
This involves choosing foods with a lower FODMAP content, such as rice, lean meats, fish, eggs, vegetables like carrot and zucchini, and fruits like strawberries and watermelon.
And more, the gradual reintroduction of foods after a period of controlled elimination is an important step in the process to determine which foods are well tolerated.
Therefore, FODMAPs play an important role in digestive health and can significantly affect people with gastrointestinal disorders.
Identifying trigger foods under the guidance of a health professional can help minimize discomforts and improve the quality of life for those who suffer from this condition.
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Doutor em Gastroenterologia pela FM-USP.
Especialista em Cirurgia do Aparelho Digestivo (HCFMUSP), Endoscopia Digestiva (SOBED) e Gastroenterologia (FBG).
Professor do curso de Medicina da Fundação Educacional do Município de Assis - FEMA.
Médico da clínica Gastrosaúde de Marília.