What is FODMAP?
FODMAP stands for fermentable oligosaccharides disaccharides monosaccharides polyols (I think we’ll stick to FODMAPs). Essentially, FODMAPs are the type of carbohydrates that are resistant to digestion, draw water into the digestive tract causing diarrhea as well as distention of the gut, which leads to bloating. For the 45 million or so Americans that struggle with irritable bowel syndrome (IBS), a low FODMAP diet can be an effective defense. This is because the body has a hard time absorbing FODMAPs in the gut and it can bring on serious issues for those who have IBS. Why? When these foods reach the large intestine, the gut bacteria will use FODMAPs for energy and turn them into gas. While dietary fibers do the same thing, your gut bacteria produces the gas methane when utilizing dietary fiber, but with FODMAPs, your gut bacteria produces hydrogen gas, which, in sensitive individuals such as those with IBS, may lead to gas, bloating, stomach cramps, pain, and constipation (in essence, many of IBS’s symptoms).
It’s estimated that 14% of people in the US have IBS, but most of them are undiagnosed. If you’re not sure if you have IBS or not, the symptoms include bloating, diarrhea, gas, a change in bowel patterns, and abdominal pain.
A low-FODMAP diet restricts you from eating grains, fruit, sugar, dairy, and a few vegetables. Full list of high FODMAP foods you should avoid if you have IBS by IBSdiets.org
Benefits of Going FODMAP- Free (especially in IBS patients)
- A 2016 study found that the size of large intestinal endocrine cells of IBS sufferers normalized after following a low-FODMAP dietary plan
- A reduction in bloating, abdominal pain, and general discomfort
- Also shown to help with Chron’s disease, celiac disease, and inflammatory bowel disease
- Promotes a better quality of life by alleviating anxiety and depressive symptoms while improving social and sexual interactions.
You want a bread mix that keeps your FODMAP levels down?
Not sure what to go with? We have a 2-pack variety pack with free shipping.
Note: 2-Pack orders ship via USPS Priority Mail and, depending on your address, may take a little longer to deliver than the standard FedEx Ground service that we use for other options.
Some Favorite FODMAP-Friendly Chebe Recipes
Didn’t see a recipe you were interested in? We have dozens of other options. Check out all of our FODMAP recipes (make sure you utilize one of the mixes listed above in the recipe).
- An in-depth list of foods to avoid and foods to eat on the low FODMAP-diet
- A scholarly article published by the European Journal of Clinical Nutrition
- Research by Nutrition in Clinical Practice that determines correlations between quality of life and low-FODMAP diet
Do you have any questions or believe there is more we should cover in this section? Leave it in the comments!