FODMAPs are short chain carbohydrates part of a normal healthy diet that are poorly absorbed in the small intestine.
This designation was created in 2005 by Susan Shepherd and Peter Gibson of Monash University in Australia.
They include short chain polymers of fructose, lactose. stachyose, rafinose, and polyols.
These are natural substances present in many of the foodstuffs that we commonly eat.

• What is the importance of FODMAPs?
  This group of substances can cause GI symptoms such as and gas accumulation bloating and excess flatus.
  On the other hand they inhibit intestinal inflammation, inducing beneficial alterations to intestinal micro-biota and generation of short-chain fatty acids that nourish the colon walls.
  A diet restricted in FODMAPs has been repeatedly shown to alleviate the symptoms of people with severe irritable bowel syndrome.
• What are the foodstufs that contain FODMAPs?
  Excess fructose
  

  • Fruits: apples, pears, nashi pears, clingstone peaches, mango, sugar snap peas, watermelon, tinned fruit in natural juice.
  • Honey.
  • Sweeteners: fructose, high-fructose com syrup.
  • Large total fructose dose: concentrated fruit sources: large servings of fruit, dried fruit, fruit juice.

  
  Lactose
  

  • Milk: cow, goat, and sheep.
  • Ice cream (regular and low fat).
  • Yogurt (regular and low fat).
  • Cheeses: soft and fresh (eg, ricotta and cottage).

  
  Fructans and/ or Galactans
  

  • Vegetables: artichokes, asparagus, beetroot, Brussels sprout, broccoli, cabbage, fennel, garlic, leeks, okra, onions, peas, shallots.
  • Cereals: wheat and rye when eaten in large amounts (eg, bread, pasta, couscous, crackers, biscuits).
  • Legumes: chickpeas, lentils, red kidney beans, baked beans.
  • Fruits: watermelon, custard apple, white peaches, rambutan, persimmon.

  
  Polyols
  

  • Mushrooms, snow peas.
  • Sweeteners: sorbitol (420), mannitol (421), xylitol (967), maltitol (965), isomalt (953), and others ending in “ol”.
• How can i replace high FODMAP foods im my diet?
  Replace foodstuffs with excess fructose with
  

  • Fruit: banana, blueberry, carambola, durian, grapefruit, grape, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passion fruit, paw paw, raspberry, rockmelon, strawberry, tangelo.
  • Honey substitutes: maple syrup, golden syrup.
  • Sweeteners: sugar (sucrose), glucose, stevia.

  
  Replace foodstuffs with lactose with
  

  • Milk: lactose-free, rice milk.
  • Cheese: “hard” cheeses including brie and camembert.
  • Yogurt: lactose-free.
  • Ice cream substitutes: gelati, sorbet.
  • Butter.

  
  Replace foodstuffs with Fructans and Galactans with
  

  • Vegetables: bamboo shoots, bok choy, carrot, celery, capsicum, choko, choy sum, com, eggplant, green beans, lettuce, chives, parsnip, pumpkin, silverbeet, spring onion (green only), tomato.
  • Onion/garlic substitutes: garlic-infused oil.
  • Cereals: gluten-free and spelt bread/ cereal products.

  
  Replace foodstuffs with Polyolls with
  

  • Fruits: banana, blueberry, carambola, durian, grapefruit, grape, honeydew melon, kiwifruit, lemon, lime, mandarin, orange, passion fruit, paw paw, raspberry, rockmelon.
  • Sweeteners: sugar (sucrose), glucose, other artificial sweeteners not ending in “-ol”.
• Should i worry about FODMAPs?
  If you do not have symptoms of irritable bowel syndrome (intermittent diarrhea, gas accumulation and colicky pain) you do not have to worry about FODMAPs.

To retain:

• A diet low in FODMAPS its only relevant for people with irritable bowel syndrome.