Author: Chris Wormald
Have you ever heard of FODMAPs? I hadn’t before last year. I’ve still got a lot to learn about them. But here’s an early guide to get you going and sound super-smart at your next social gathering. Let's learn all about FODMAPs, how they can help us live healthily and know enough to sound super smart in our next social foodie conversation.
What Are FODMAPs?
FODMAPs are special kinds of carbohydrates found in some foods. The word "FODMAP" stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. That's a mouthful! You get a gold star if you memorize it! It means that these are types of sugars that can be hard for some people's tummies to digest.
Why Do Some People Need to Watch Out for FODMAPs?
Well, some people have tummies that are extra sensitive so eating foods high in FODMAPs can make them feel sick. This can cause things like bloating, gas, tummy pain, and urgent visits to the toilet. But the good news is that by being mindful of FODMAPs, we can help our tummies feel better!
Foods That Are High in FODMAPs:
- Certain fruits: apples, pears, watermelon
- Certain vegetables: onions, garlic, cauliflower
- Some dairy products: milk, ice cream, soft cheeses
- Some grains: wheat, barley, rye
- Some sweeteners: honey, high fructose corn syrup, certain sugar alcohols
What Can We Do to Live Healthily?
Here are some positive steps we can take to keep our tummies happy and live healthily:
- Be Mindful of Portions: It's okay to enjoy foods with FODMAPs, but we can try smaller portions to see how our tummies feel.
- Choose Lower FODMAP Options: There are lots of delicious foods that are low in FODMAPs, like strawberries, carrots, lactose-free milk, oats, and maple syrup.
- Listen to Your Body: Everyone's tummy is different! Pay attention to how your tummy feels after eating certain foods. If something doesn't agree with you, that's okay! You can try something else that makes you feel better.
- Stay Positive: Remember, living healthily isn't about giving up all the foods we love. It's about finding a balance that makes us feel good inside and out!
- Eat Sourdough Pasta! There. We said it.
So, there you have it—FODMAPs might sound like a big word, but they're really just sugars that act as stronger or weaker poison to different body types. Here’s some more information about them if you want to dive in and learn more.
For Further Reading
Monash University - FODMAPs and Irritable Bowel Syndrome
Canadian Digestive Health Foundation - Understanding the low FODMAP Diet
The Ultimate Guide to Sourdough - All things Sourdough
