Ever heard of FODMAPs? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Essentially, these are types of carbs that your small intestine finds a bit tricky to absorb. Foods that contain FODMAPs include dairy (milk, ice cream, yogurt, more), many fruits (apples, bananas, peaches, watermelon, cherries, coconut, pineapple, raspberries, blueberries, cranberries, avocado, more), vegetables (broccoli, eggplant, sweet corn, sweet potato, green beans, cabbage, celery, chilis, onions, mushrooms, more), and grains (wheat, barley, rye and more).
For some folks, munching on foods rich in FODMAPs can lead to uncomfortable digestive issues like cramping, diarrhea, constipation, bloating, and gas. These symptoms often go hand-in-hand with conditions like IBS.
A low FODMAP diet is a popular approach to managing IBS symptoms; however, it is restrictive and eliminates some staple foods. As a result, some on the diet may be at risk of reduced intake of key nutrients like fiber, iron, zinc, B and D vitamins and natural antioxidants. The long-term impact of such a diet is poorly understood, and the drastic reduction of FODMAP consumption could have consequences on your metabolism and intestinal microbiota2. In addition, adherence to a LOW FODMAP diet can be difficult. But, there is an alternative!