Low FODMAP Diet

FODMAP stands for…deep breath…Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

And that’s science talk for a type of carbohydrate that’s hard to digest and found mainly in plant-based foods, dairy products, and sweeteners.

But just for the sake of thoroughness, let’s unpack this acronym one word at a time.

It starts with fermentable because these carbs ferment easily in the colon.

Then come three types of saccharides, which are sugar molecules found in foods.

Monosaccharides are often called simple sugars because they have a very simple structure. Mono means one and saccharide means sugar. So, one sugar.

The monosaccharides are…

# Glucose
Glucose is a type of sugar also known as blood sugar, which is found in our blood and produced from the food we eat (most dietary carbohydrates contain glucose, either as the sole form of sugar or combined with the other two simple sugars given above).

When people talk about “blood sugar levels,” they’re talking about the amount of glucose floating around in the blood.

# Fructose
Fructose is a type of sugar naturally found in fruit, and also found in processed products like sucrose (table sugar) and high-fructose corn syrup, both of which are about 50% fructose and 50% glucose.

Fructose is converted into glucose by the liver and then released into the blood for use.

# Galactose
Galactose is a type of sugar found in dairy products and it’s metabolized similarly to fructose.

Oligosaccharides are molecules that contain several monosaccharides linked together in chain-like structures. Oligos is Greek for a few, so a “few” sugars.

These sugars are one of the components of fiber found in plants, which our bodies are able to partially break down into glucose (leaving the fibrous, indigestible parts behind to do good things in our guts).

Many vegetables also contain fructo-oligosaccharides, which are short chains of fructose molecules. These are metabolized accordingly (the “chains” are broken and the individual fructose molecules are then converted into glucose for use).

Another common form of oligosaccharide that we eat is raffinose, which is comprised of a chain of galactose, glucose, and fructose (called a trisaccharide), and which can be found in beans, cabbage, brussels sprouts, broccoli,asparagus, other vegetables, and whole grains.

Galactooligosaccharides round out the list of oligosaccharides, and are short chains of galactose molecules. These are indigestible but play a role in stimulating healthy bacteria growth in the gut.

Disaccharides are molecules that’s composed of two monosaccarides .

Two common examples of disaccharides are milk sugar (lactose), which is made from glucose and galactose, and table sugar (sucrose), which is made from glucose and fructose.

Last but not least is the polyols, which are also called sugar alcohols, and which are a group of low-calorie, sweet carbs that can be substituted for table sugar.

More feature;
# what are Fodmaps
# Benefits of Low Fodmap
# How to Follow Low Fodmap
# Who should a Follow Low Fodmap
# Three Things before started
# Fodmap cause gut symptom
# Food high in Fodmaps
# Food you can eat
# Nutritionally balanced
# Others info with Low Fodmap
# Low Fodmap Meal Plan
# Sample shopping list
# Bonus snack idea Low Fodmap
# L-Fodmap goal tracker
# Calorie calculator
# BMI Calculator
# Apps info

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