- This is a video lesson about what FODMAPs are
and how a low FODMAP diet can be beneficial for you.
This particular video is from one of my online programs.
You can find out more information about that
in the description below this video.
OK, so the first thing we need to clarify
is what on earth is a FODMAP?
The acronym, as described by co-creator Sue Shepherd,
stands for fermentable, meaning they're broken down
or fermented by bacteria in the large bowel.
Oligosaccharides is the O, and oligo means few
and saccharide means sugar.
So these are molecules that are made up
of individual sugars joined together in a chain.
Now, disaccharides, di means two.
This is a double sugar molecule.
And monosaccharides, mono means single,
so this is a single sugar molecule.
And then the A is for and and the P is for polyols.
Now these are sugar alcohols, not to be confused
with ethyl alcohol, which is what makes you drunk.
But sugar alcohols are also a FODMAP.
So that's why we're going to stick to the term FODMAPs.
So in essence, FODMAPs are short chain carbohydrates
that if they're not digested properly
in those people who are sensitive,
they ferment in your large intestine, your colon, your bowel
these are all names for the same place
and when they're fermented they draw gas and water
and stuff to cause the symptoms of IBS.
Someone who is intolerant to one or more of these FODMAPs
is going to experience some pain,
bloating, visual abdominal distension,
potentially diarrhea, potentially constipation
and other gastro-digestive related issues
when they eat these FODMAPs.
Now to see the mechanisms of action what I just said
about FODMAPs in the large intestine and being fermented,
Monash actually made a really great animated video of this,
which I've embedded below this video,
so definitely watch that after you watch this video.
I just want to be clear that Monash made it,
I had nothing to do with it.
I wish I did, but I didn't do it, they did it.
OK, so we what the FODMAPs acronym stands for,
which is the chemistry side.
Now let's look at the common FODMAPs in your food.
You've got fructose, which is a sugar
found in most fruits and vegetables.
Lactose, a sugar found in dairy foods like milk.
Fructans, now they're very similar to fructose,
found in many vegetables and grains.
Galactans, which are found primarily in legumes,
and then polyols, these are the sugar alcohols
I spoke about like xylitol, sorbitol, maltitol and mannitol.
You hay have heard of some of those.
You find them mainly in artificial sweeteners.
Definitely in chewing gum, and that's why
you might have read a few on the packet
if you eat a lot of chewing gum at once,
it may have a laxative effect, it's because of the polyols.
So typically an individual who is intolerant to FODMAPs
is actually only intolerant or sensitive
to one or two of those, so that's why we need to discover
which ones, exactly, that they are.
But I do say you can then avoid foods
that have that particular FODMAP that you're sensitive to
and then still enjoy the rest of the food,
and that brings me to the low FODMAP diet.
As you probably guessed, a low FODMAP diet
is a temporary dietary regime that strictly limits
the amount of FODMAPs that you eat.
It was developed by Sue Shepard and Peter Gibson
at Monash University in Melbourne, Australia and was used
to treat what's known as irritable bowel syndrome, or IBS.
It has been clinically shown to work
for three in four patients on average.
Case studies and anecdotes have seen it now emerging
as a useful treatment tool
for numerous other health conditions related to gut health,
which turns out to be most of them.
FODMAPs are found in a huge range of foods,
so cutting them out can be extremely difficult
without assistance because, A,
you have to work out what foods you eat
that contain large amounts,
and B, you have to work out
how to replace those foods appropriately
so you have something to eat.
OK, so how does it work specifically?
Well for three to eight weeks, it depends on how you respond
you strictly limit all FODMAPs from your diet.
This is known as the elimination phase.
There are no cheat days, OK.
The idea is with all the FODMAPs out of your diet,
it gives your gut bacteria a chance
to correct any imbalances and your gut
has some time to heal if there's been any damage.
Now after this you then begin the reintroduction phase,
reintroducing each FODMAP type one at a time
to see what triggers symptoms.
For example, you may first reintroduce fructose,
which is a type of sugar, for one week.
If you have no symptoms you may then reintroduce lactose too
and so on and so forth.
Then once the trigger FODMAPs have been identified,
you will know what you can and cannot eat
and you can return to a regular way of eating, more or less.
This program focuses on the elimination phase
of the low FODMAP diet, it kind of holds your hands
and walks you through exactly what to do.
But I plan on creating
the reintroduction phase program as well very soon.
If you enjoyed that and found it useful,
I invite you to access
some of my other free FODMAP resources,
such as complete food lists and meal plans.
You can find links to those
in the description below this video.