Fodmaps is an obscure acronym when it comes to nutrition.
Derived from English, the word defines a group of all fermentable nutrients (the “f” in fodmaps).
These are sugars that are poorly absorbed by the intestine.
When they are consumed, the volume of intestinal water increases, and these carbohydrates ferment via the action of bacteria: result, the production of intestinal gas, but also the occurrence of bloating and digestive discomfort, even pain.
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What nutrients are involved?
Fructose, in the first place, sugar from fruit or honey.
It needs another sugar, glucose, to be absorbed.
If ever it is in excess compared to glucose, it will have difficulty in being degraded.
Lactose, the sugar in milk, is also a fodmap.
It can be poorly digested in people with insufficient lactase, the enzyme that digests it.
Lactose then risks ending up in an undegraded form in the colon where it will ferment.
Poor tolerance to these foods can be explained by a particular sensitivity of the intestine, the presence of a disease and, in particular, irritable bowel syndrome or an unsuitable intestinal flora.
Mélanie Deschasaux, Inserm researcher in nutritional epidemiology
Other molecules are also incriminated: fructans and galacto-oligosaccharides contained in wheat, rye, barley, onions, garlic, cabbage, artichokes, asparagus, beets, leeks, chocolate or chicory.
Finally, fodmaps also include polyols which include sweeteners of the sorbitol, mannitol, xylitol and maltitol type.
In the end, the list of incriminated foods is extremely long: many fruits, certain vegetables, dairy products, cereals, nuts, etc.
“The poor tolerance to these foods can be explained by a particular sensitivity of the intestine, the presence of a disease and, in particular, the irritable bowel syndrome or even an unsuitable intestinal flora.
Indeed, the composition of the microbiota varies from one individual to another and can be more or less rich in bacteria capable of fermenting these sugars,”
explains Mélanie Deschasaux, Inserm researcher in nutritional epidemiology.
Bad tolerance
Because of their possible poor tolerance, certain "flat stomach" diets or diets intended to improve digestive comfort recommend banishing fodmaps from the diet.
Is it really useful?
“In themselves, these foods are absolutely not bad for your health and pose no risk.
On the other hand, in case of particular intestinal sensitivity, they can increase the symptoms and increase the pain.
In these situations only, the main fodmap-providing foods identified in the person's diet can be eliminated for a time in order to be gradually reintroduced.
The objective is to know which one or which ones have, in fact, an impact on digestive health to rule out those who pose a problem and in order to continue the consumption of the others, making it possible to maintain a varied diet, ”
explains Mélanie Deschasaux.
At least partial elimination of the fodmaps that cause intestinal problems most often reduces the symptoms.
On the other hand, it is important to be accompanied by a health professional or a nutritionist.
Indeed, going without all these fermentable carbohydrates can be accompanied by deficiencies and induce an unbalanced diet.