FODMAPs: what they are and when to restrict them for digestive comfort.

FODMAPs: what are they and when should we restrict them?

FODMAPs are short-chain carbohydrates that, in some people, are less well absorbed and can ferment in the gut, contributing to bloating, abdominal distension, pain, and changes in bowel movements . Knowing what they are and how they work helps to avoid unnecessary restrictions and adopt a more strategic approach.

What does FODMAP mean?

FODMAP is an acronym for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols . In simple terms: they are specific types of carbohydrates that can be problematic in contexts of intestinal sensitivity .

When might a low FODMAP diet be helpful?

A low FODMAP diet is generally considered when there is:

• frequent gastrointestinal discomfort (bloating, pain, gas)

• suspected sensitivity to certain foods

• clinical recommendation (ideally with professional supervision )

Important: This is not a "forever" diet . The restriction is temporary , with the goal of identifying triggers and ultimately maintaining only the necessary restrictions.

Foods high in FODMAPs (common examples)

• Vegetables: garlic, onion, mushrooms, cauliflower, asparagus

• Fruit: apple, mango, pear, watermelon

• Dairy products: milk, yogurt, and ice cream (due to lactose).

• Cereals/derivatives: some breads and breakfast cereals

• Sweets and sugary products

• Nuts: cashew, pistachio

• Polyols (found in some sweeteners and "sugar-free" products)

The 3 phases of the low FODMAP diet

1) Elimination (2 to 6 weeks)

Foods high in FODMAPs are eliminated to observe symptom improvement.

2) Reintroduction (on average 8 weeks)

Foods are reintroduced one at a time , over several days, gradually increasing the dose to identify tolerances and triggers.

3) Maintenance

The restriction remains only on what actually causes symptoms.

Low FODMAP alternatives (examples)

• Vegetables: eggplant, green beans, carrots, lettuce

• Fruits: melon, grapes, kiwi, strawberries

• Grains: corn, oats, rice, spelt

• Nuts: peanuts, walnuts

• Proteins: eggs, meat, fish

• Dairy products: lactose-free options and cheeses such as brie/camembert/feta (depending on tolerance)

Supplements during a low FODMAP diet: what to check on the label

If it becomes necessary to use multivitamins during the elimination phase, it's worth checking that the ingredient list avoids potential triggers such as:

• inulin

• lactose

• polyols