This is a pretty common response when you tell people you have FODMAP intolerance.
The scientific answer: they're a group of carbohydrates that can trigger gastrointestinal symptoms, including bloating, abdominal pain, and diarrhoea/constipation (fun!).
FODMAP is an acronym for:
We usually respond: "FODMAPs are components of some foods that give you tummy troubles when you're intolerant to them".
FODMAPs are annoyingly complicated and, particularly when you're starting out, they seem to be in everything...
There are more commonly known culprits like onion, garlic, wheat, apples, honey, dates, and milk. But there are also random curveballs like watermelon, asparagus, cauliflower, beans, avocado, and mushrooms. And then it gets even more complicated when you consider things like broccoli, which depends on which part of it you're eating (FYI heads = OK, stalks = bad).
Everyone's sensitivities are different and this is what the FODMAP elimination diet is designed to unpack. Basically, it involves eliminating all FODMAPs from your diet (elimination phase), then re-introducing specific foods that only contain 1 of the FODMAPs to see if you react (reintroduction phase).
Embarking on this strange new "diet" can be a bit daunting so we recommend signing up for the FODMAP Challenge.
Once you've figured out what FODMAPs you're intolerant to, things start to get a bit easier. The first thing you should do is download the Monash FODMAP app. It's a little pricey but 100% worth it. Trust us, you will check this app every single day!
One of the best features is the ability to filter foods according to your sensitivity.
And then... it will tell you which foods to avoid using the traffic light system! (i.e. green is good to go, red will make your tummy explode).
No label inspection required - regardless of which FODMAP you're intolerant to, eating one serving of a certified food shouldn't cause any issues.
Fodbods have been certified as low FODMAP for in one bar serves.
Approximately one in five people suffer from irritable bowel syndrome. Of those people, 75% improve when they follow the low FODMAP diet. Symptoms vary between people but here are some common ones to look out for.
1. You're often bloated or have tummy aches
When you're intolerant to FODMAPs, they're not absorbed properly in the intestine, which causes bloating and stomach muscle spasms.
2. Eating healthy food makes you feel worse
Anyone who thinks following a low FODMAP diet is to lose weight clearly has no idea. FODMAPs are found in more healthy foods (vegetables, fruits, grains) than unhealthy ones (chocolate, cheese, meat, oil).
3. You're struggling to identify the culprit
You often feel sick after meals but you have no idea why! FODMAPs are in so many different foods and they aren't so commonly known like gluten and lactose are.
4. Your toilet trips are not so regular
You frequently need to rush to the toilet with diarrhoea or you struggle with constipation. FODMAP intolerance affects everyone differently so either of these may be an indicator.