FODMAPs Part 2 – The Band Members

Hopefully if you’re reading this you’ve already read my “Part 1” post on FODMAPs, if not you’re probably going to want to do that.

If you don’t (hey we’re all busy, right?) here’s a really quick recap.

FODMAPs or Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols are a group of small chain carbohydrates, found in every day foods (honey, apples, beans, to name a few) that can cause some really uncomfortable side effects for individuals who have IBS, or other GI issues such as IBD (Crohn’s, or Ulcerative Colitis) due to the nature that our good bacteria in our guts consumes these carbs and then ferments them. The fermentation causes gas, which causes bloating, gas, pain, constipation, and/or diarrhea.

Ok, so how do you know if you need to eliminate these guys?

Meet with your doctor and registered dietitian.

What foods are FODMAPs?

I’ll go through each subgroup:

Oligosaccharides (Fructans & Galacto-Oligosaccharides, or GOS)

    Fructans are foods like wheat (not necessarily gluten, but actually wheat), onions, garlic, inulin additives, chicory root extract (these last two you’ll see in “high fiber foods”), asparagus, artichokes, watermelon, dried fruit and nectarines.
    Galactans are foods like beans, lentils, soy, legumes

Disaccharides (Lactose)

  • Lactose: milk, ice cream, yogurt, ricotta cheese, cottage cheese
  • Monosaccharides (Fructose)
    • Fruits, honey, high fructose corn syrup

    Polyols

    • Sugar alcohols (sorbitol, mannitol, xylitol, etc), stone fruits like avocados, cherries, nectarines, peaches, etc Also, cauliflower, and mushrooms. But, CAULIFLOWER, come the eff on?! That one was hard.
  • These are not all of the FODMAPs but common examples. I struggled the most with limiting my dairy, and fruit and vegetables. I already knew going in I had major issues with soy and fructans, and that is only made clearer the longer I keep those things out of my diet. What, I found out is I’m sensitive to galactans in general (I miss beans so much). I also feel better when I’m limiting foods with High Fructose Corn Syrup, I also can’t eat apples all day every day, but I can enjoy them as part of my rotation of fruits I enjoy.
  • I knew lactose wasn’t a problem for me, so I kind of half-assed the challenge, I took the reintroduction of fruits and veggies a bit more seriously as well as grains, and I don’t have a lot of foods in my diet that contain High fructose corn syrup, but I don’t react well if that is a main ingredient in something (which is usually processed) – so I admit here it may not be the HFCS, as much as all of the other “stuff” as honey doesn’t seem to bug me.
  • While I do really miss beans, I have found that mindset on this is big, if I’m really missing beans or hummus, I try to focus on all of the foods I GET to eat, and that don’t make me crappy (no pun intended). I’ve tried digestive enzymes and smaller portions, and I do “ok” but not well enough where I’d say I feel “normal”.
  • Here are the resources I used a lot of and relied on heavily during my time of doing this elimination and reintroduction. Again, I cannot stress this enough that if you’re thinking about doing this, I absolutely implore you to do it with the guidance of your healthcare provider and a registered dietitian.
  • Helpful resources:
    • Kate Scarlata, RDN website here
  • Not only is she an RDN, but she has personal experience with doing this elimination and her recipes are great!
    • Monash University – specifically their app, but their website is also very helpful
  • The app has a searchable guide that was SOOOOO helpful
  • I’d also strongly suggest that you do this elimination and reintroduction when you aren’t super busy/you are in control of your food/food supply & preparation.
  • I did, and it was that much harder! There will never be a “good” time, but honestly, as much as I bitched about missing certain foods I’m happy I did this.
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