All You Need to Know About FODMAP: Your Ultimate Guide

### Understanding FODMAPs and Their Impact on IBS

#### What Are FODMAPs?
FODMAPs are certain types of carbohydrates and sugar alcohols that can either naturally occur in foods or be added to them. These include substances like fructose (when it’s more than glucose), fructans, galacto-oligosaccharides (GOS), lactose, and polyols (like sorbitol and mannitol).

#### Breaking Down FODMAP:
– **Fermentable**: These substances are broken down by bacteria in the large intestine.
– **Oligosaccharides**: “Oligo” means few, and “saccharide” means sugar, signifying a chain of sugar molecules.
– **Disaccharides**: “Di” means two, indicating a molecule made of two sugar units.
– **Monosaccharides**: “Mono” means single, representing a single sugar molecule.
– **Polyols**: These are sugar alcohols but won’t get you drunk!

#### The Low FODMAP Diet
A low FODMAP diet is proven by science to be the best dietary treatment for Irritable Bowel Syndrome (IBS). It helps manage symptoms like excessive gas, stomach pain, bloating, nausea, and altered bowel movements (either diarrhea or constipation). This diet benefits up to 85% of people with IBS by reducing or preventing these symptoms.

#### Popular Resources:
– FODMAPs For Beginners – The Basics of the Low FODMAP Diet
– How to Reintroduce FODMAPs
– Why High FODMAP Foods Make You Bloated
– Lists of High and Low FODMAP Foods
– Phases of the Low FODMAP Diet

#### Quick Facts About IBS
IBS, a common digestive disorder, affects about 10-15% of Australians, which is around 1 in 7 people. Globally, the prevalence ranges from 10-23%. Many individuals might not even know they have it. Symptoms include recurring stomach pain, excessive bloating, irregular bowel habits, and gas, all without any underlying disease.

Though the exact cause of IBS is unknown, factors like diet, smoking, alcohol, genetics, small intestinal bacterial overgrowth (SIBO), psychological stress, and infections can increase the risk. Raising awareness about IBS is crucial for better diagnosis, treatment, and quality of life.

#### FODMAP Friendly Certification
The FODMAP Friendly Certification Trademark is an international certification for low FODMAP packaged foods. Products with this logo have been lab-tested and certified as low in FODMAPs, making them suitable for those on a low FODMAP diet.

These certified products don’t need to be completely free of FODMAPs but should keep them to a minimum to avoid digestive issues. The certification process involves strict lab tests to ensure they meet the criteria.

FODMAP Friendly has a credible team of dietitians and nutrition scientists who create evidence-based content to guide their programs.

#### Helpful Tools and Information:
– The FODMAP Friendly App: Helps you find lab-tested low FODMAP serving sizes and avoid FODMAP stacking. Available for iOS and Android.
– Posters and Brochures on IBS and FODMAP
– Recipe eBooks and Product Lists

Special thanks to Kiarra and the FODMAP Friendly team for providing detailed information about FODMAPs and the low FODMAP diet.