nosh magazine (issue 2) | Page 9

ODMAPs are a collection of molecules, more specifically short chain carbohydrates and sugar alcohols, found in foods naturally or as food additives. F • Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel. • Oligosaccharides – these molecules are made up of individual sugars joined together in a chain. Fructans and Galacto-oligosaccharides (GOS) are oligosaccharides that are found in such foods as wheat, rye, barley, onions, leeks, garlic, shallots, legumes, lentils, artichokes and chicory. • Disaccharides – these are double sugar molecules. Lactose is a disaccharide that is found in foods such as milk, evaporated milk, yoghurt, custard and ice cream. • Monosaccharides – these are single sugar molecules. Fructose is a monosaccharide that, when consumed in excess of glucose, can be problematic. Foods with excess fructose include honey, mango, watermelon, apples, pears and high fructose corn syrup. • And ALL ABOUT FODMAPs Advanced Accredited Practising Dietitan Dr Sue Shepherd, explains all about FODMAPs and the role they can play in triggering IBS symptoms. nosh magazine FODMAP is an acronym that stands for: • Polyols – these are sugar alcohols. Examples of foods containing polyols are apples, pears, apricots, nectarines, plums, cauliflower and products sweetened with polyols (e.g. many gums and confectionary). When consumed in foods and/or drinks by some people, FODMAPs can be poorly absorbed in the small intestine and pass through to the large intestine, where two major events happen: • The FODMAPs are readily fermented by bacteria in the large bowel, contributing to gas production. • The FODMAPs are also highly osmotic, meaning that they attract water into the large bowel, which can alter how quickly the bowels move. These two processes can then trigger symptoms of Irritable Bowel Syndrome (IBS), including excess wind, abdominal pain, bloating and distension, and changes in bowel habits (constipation and/or diarrhoea). A diet low in FODMAPs (“a Low FODMAP Diet”) is scientifically proven, and is now used internationally, as the most effective dietary therapy for IBS and symptoms of an irritable bowel. People who suspect they have IBS should firstly speak to their doctor about their symptoms. It is recommended that such people be investigated for coeliac disease, and any other conditions the doctor feels are relevant. If IBS is confirmed, then the Low FODMAP Diet is recommended. N Dr Sue Shepherd, AdvAPD Learn more about Dr Sue Shepherd: website | profile Dr Sue Shepherd is an Advanced Accredited Practicing Dietitian and Advanced Accredited Nutritionist with her own private dietetic practice (Shepherd Works), which specialises in gastrointestinal nutritional conditions and the treatment of dietary intolerances. Sue is recognised internationally as a leading expert dietitian in coeliac disease and IBS, having developed the Low FODMAP diet in 1999 and having completed her related PhD in 2008. Sue is also author of 11 best-selling gluten-free cookbooks, of which six are also low FODMAP, and she has just released a range of low FODMAP food products, available in Coles. www.n4foodandhealth.com 9