Carbohydrates just got a lot wordier.
If you’re new to FODMAPs (fermentable-oligosaccharides-disaccharides-monosaccharides-AND-polyols), they’re a group of short-chain carb molecules that are often poorly absorbed in the small intestine.
While gluten is the culprit behind many GI sensitivities, it’s not the only substance that could be triggering tummy troubles.
When FODMAPs pass through the small intestine, they cruise along the digestive tract and act as a food source to the bacteria chilling out in our large intestine (ie. fermentation). Here in the colon, they can produce gaseous ‘wind’, abdominal cramping, bloating and other uncomfortable by-products.
For people with IBS, celiac or Crohn’s/colitis, symptoms could get worse from consuming these foods on the daily.
Here’s a short breakdown of FODMAP sources:
Beans & legumes
Natural sweeteners: honey, agave, xylitol
Spinach & kale
Firm tofu (yet it contains other gassy anti-nutrients like saponins, phytates and lectins)
Gluten-free grains: brown rice, quinoa, buckwheat
Surprisingly, I came across a few low FODMAP charts listing table sugar and aspartame, which are ironically gluten-free. And Oreos are vegan. So being free of an allergen or animal product doesn’t always shout nutritious…
In any case, it’s interesting to observe how you feel after eating some of these high FODMAP foods, and whether your body reacts adversely or not. Gassing your partner out of bed or off the couch would be a good indicator.
Happy digesting! 🙂