So, I’ve yapped on about FODMAPs for a bit now but I haven’t actually explained what they are. They are tiny carbohydrates found in certain foods and stand for “fermentable, oligosaccharides, disaccharides, monosaccharides & polyols”. Sounds confusing but basically they are short-chain carbs that some people cannot digest.
• Fermentable -> meaning they are being broken down by bacteria in the large intestine.
• Oligosaccharides -> Fructans and GOS - found in foods such as wheat, rye, onion, garlic etc.
• Disaccharides -> Lactose - found in dairy products such as milk and soft cheeses.
• Monosaccharides -> Fructose - found in honey and apples etc.
• Polyols -> Sorbitol and mannitol - found in some fruit and veg like mushrooms.
How do these FODMAPs trigger IBS?
When consumed, FODMAPs can be poorly absorbed in the small intestine and pass through to the large intestine where 2 processes can happen that cause IBS symptoms.
So the elimination diet is 2-6 weeks where you cut out all high FODMAP food/drinks and once your symptom free (or as close to) you introduce each type of food and see which are your triggers! The first foods I’ll be introducing is onion/garlic :)