What foods contain FODMAPs?
● Some vegetables. Onions and garlic, pulses (peas, beans and lentils) and brassicas (cabbages, cauliflower, broccoli and sprouts) can generally tend to generate plenty of gas. Beetroot can have a tendency to make the bowels loose.
● Wheat will also be a problem in some people.
● Fruits. Stone fruits (along with plums, prunes, peaches, nectarines, apricots.) Apples and pears. Fruit juice concentrate.
● Milk and dairy products containing lactose. This only applies to those who are lactase deficient.
● A few candies. Sorbitol in chewing gum and sugar free mints. excessive fructose corn syrup (used as a sweetener in lots of liquids, prepared food)
How do FODMAPs have an effect on my sensitive bowel?
Poorly absorbed sugars skip through the small intestine and enter the colon, wherein they are fermented with the aid of bacteria, releasing gas, which stretches the sensitive bowel causing bloating, wind and pain. Fructose, lactose and polyols tend to retain water within the bowel and can cause loose motions and diarrhoea.