\nO<\/span><\/strong>ligosaccharides \u2013 (\u201coligo\u201d means \u201cfew\u201d and \u201csaccharide\u201d means sugar) Fructo-oligosaccharides found in wheat, rye, onions and garlic and\u00a0Galacto-oligosaccharides found in legumes and pulses.
\nD<\/span><\/strong>isaccharides \u2013 (\u201cdi\u201d means two) Lactose found in milk, soft cheese and yoghurts.
\nM<\/span><\/strong>onosaccharides \u2013 (\u201cmono\u201d means single) Fructose\u00a0found in honey, apples, high fructose corn syrups.
\nA<\/span><\/strong>nd
\nP<\/span><\/strong>olyols \u2013 These are sugar alcohols found in some fruit and vegetables and used as artificial sweeteners.<\/p>\n
![\"Fruit](\"http:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2014\/06\/fruit-veg.jpg\")
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Poor absorption of most FODMAP carbohydrates is common to everyone. Any FODMAPs that are not absorbed in the small intestine pass into the large intestine, where bacteria ferment them and produce gas. FODMAPs also attract water into the large intestine and can alter how quickly the \u0003bowels move.\u00a0As a result, symptoms including excess wind, abdominal bloating and distension, abdominal pain, constipation or diarrhoea, or a combination of both, can be triggered.<\/p>\n
The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd. It\u00a0has been scientifically proven as the most effective dietary therapy for Irritable Bowel Syndrome (IBS) and symptoms of an irritable bowel. IBS is\u00a0a functional gastrointestinal disorder affecting around one in seven Australian adults.\u00a0FODMAPs are not the cause of IBS, but managing them\u00a0in the diet provides an opportunity for reducing symptoms.<\/p>\n
The table below is a list of some of the low and high FODMAP foods (sourced from The Monash University<\/a>):<\/p>\n
Food Category<\/span><\/strong><\/th>\n| High FODMAP foods<\/span><\/strong><\/th>\n | Low FODMAP food alternatives<\/span><\/strong><\/th>\n<\/tr>\n | Vegetables<\/span><\/strong><\/th>\n | Asparagus, artichokes, onions (all), leek bulb, garlic, legumes\/pulses, sugar snap peas, onion and garlic salts, beetroot, Savoy cabbage, celery, sweet corn<\/td>\n | Alfalfa, bean sprouts, green beans, bok choy, capsicum, carrot, chives, fresh herbs, choy sum, cucumber, lettuce, tomato, zucchini.<\/td>\n<\/tr>\n | Fruits<\/span><\/strong><\/th>\n | Apples, pears, mango, nashi pears, watermelon, nectarines, peaches, plums<\/td>\n | Banana, orange, mandarin, grapes, melon<\/td>\n<\/tr>\n | Milk and dairy<\/span><\/strong><\/th>\n | Cow\u2019s milk, yoghurt, soft cheese, cream, custard, ice cream<\/td>\n | Lactose-free milk, lactose-free yoghurts, hard cheese<\/td>\n<\/tr>\n | Protein sources<\/span><\/strong><\/th>\n | Legumes\/pulses<\/td>\n | Meats, fish, chicken, tofu, tempeh<\/td>\n<\/tr>\n | Breads and cereal<\/span><\/strong><\/th>\n | Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta<\/td>\n | Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa<\/td>\n<\/tr>\n | Biscuits (cookies) and snacks<\/span><\/strong><\/th>\n | Rye crackers, wheat-based biscuits<\/td>\n | Gluten-free biscuits, rice cakes, corn thins<\/td>\n<\/tr>\n | Nuts and seeds<\/span><\/strong><\/th>\n | Cashews, pistachios<\/td>\n | Almonds (<10 nuts), pumpkin seeds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | |
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