A FODMAP Diet

Health
February 13, 2017

FODMAPs are a group of fermentable carbohydrates and they’re known to cause common digestive issues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them. Studies have shown that restricting foods high in FODMAPs can dramatically improve these symptoms.

FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These terms are the scientific names given to groups of carbs that may cause digestive issues for some people.

Here are the main groups of FODMAPs:

Oligosaccharides: Carbs in this group include fructans (fructo-oligosaccarides and inulin) and galacto-oligosaccharides. Key dietary sources include wheat, rye, various fruits and vegetables, pulses and legumes.
Disaccharides: Lactose is the main carb in this group. Key dietary sources include milk, yogurt and soft cheese.
Monosaccharides: Fructose is the main carb in this group. Key dietary sources include various fruit, honey and agave nectar.
Polyols: Carbs in this group include sorbitol, mannitol and xylitol. Key dietary sources include various fruits and vegetables, as well as some sweeteners like those in sugar-free gum.

It’s important to keep in mind that FODMAPs aren’t “bad.” Many of the foods that contain FODMAPs are considered very healthy. People who aren’t FODMAP intolerant do not need to commence a low-FODMAP diet. If you have digestive issues that are causing problems in your life, FODMAPs should be on your list of top suspects.

Although a low-FODMAP diet may not eliminate all digestive problems, the chances are very high that it can lead to significant benefit.

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John Ntatsopoulos

Over the course of his 34 years career, our CEO, John, have worked predominately in the area of insurance and financial services across major APAC markets, including Australia, NZ and across South East Asia. Over the last 9 years, he has been based in Singapore focusing mostly in Medical Insurance and Employee Benefits while working across Southeast Asia, particularly in Singapore, Thailand, Vietnam and Malaysia. John graduated from the University of New South Wales with a master’s degree in commerce. Off-work period calls him for a game of rugby, strumming a guitar, whipping up his favorite meal in the kitchen and riding a motorcycle across many different countries.