Irritable bowel syndrome or IBS as it is commonly known is a debilitating, and often frustrating health condition to have.  Often is very hard to determine what causes IBS and sufferers are left without any idea of how to improve their condition.  Common symptoms of IBS include bloating, gas/flatulence, pain in the abdomen or a cramping feeling, loose bowel movements, constipation or sometimes even a combination of diarrhoea and constipation, and nausea.  Occasionally individuals can identify trigger foods, while the introduction of FODMAPS has made this even easier for some sufferers.

FODMAPS

FODMAPS were developed in 2001 by Dr Sue Shepherd.  The term FODMAP is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols.  Some of these food molecules have been identified as triggers to IBS.  Oligosaccharides include for example galactans and fructans, while excess fructose is a monosaccharide, and lactose is an example of a disaccharide.   Polyols include sorbitol, isomalt and mannitol, amongst others.  These food molecules may not be digested properly by some individuals (in the small intestine) and once the undigested molecule is passed into the large intestine it is fermented by bacteria which typically live here.  This process can cause the symptoms of IBS.

What To Look For

The FODMAPS diet works to identify triggers in each individual.  Some individuals will have only one group of triggers while others may have more.  Some foods that individuals who are following FODMAPS are need to look out for include (of course depending on what your triggers are):

• Excess fructose containing foods including honey, mango, pear, apples and watermelon
  
  
• Lactose which is found in dairy products like milk, cheeses, and yoghurt
  
  
• Fructans including asparagus, leek, some onions, inulin, beetroot and artichokes
  
  
• Polyols which include apples, cherries, mushrooms, sorbitol, xylitol, pears, nectarines, prunes and plums
  
  
• Galacto-oliggosaccharides (GOS) which includes lentils, chickpeas and legume beans

How To Start Using FODMAPS

If you think that FODMAPS may help you it is best to get help from a dietitian or nutritionist in order to identify what your triggers may be.  It is important that you do not simply remove a number of foods without finding alternatives for these.