DrG's Medisense Feature Article
17121-FODMAP_Frenzy
FODMAP
Frenzy
by Ann Gerhardt, MD
December 2017
Print Version
Bottom
Line at the Top: Certain foods might trigger unpleasant gas,
bloating, stool patterns and abdominal pain in people with Irritable
Bowel Syndrome (IBS). Experimentation with foods to find
personal triggers is reasonable, but obsessive elimination of any food
type, especially FODMAPs, is unnecessary and never curative.
One should completely eliminate only foods that cause true food
allergies.
FODMAPs are Fermentable Oligo-,Di- and Mono-saccharides And
Polyols. In plain English, they are food sugars and short
chains of sugars that gut bacteria can ferment. To do this
the sugars must make it all the way through the small intestine to the
colon without being absorbed into the body. FODMAPs
are less digestible and absorbable than many other nutrients, so they
are more likely to make it to the colon to be fermented.
Sue Shepherd PhD and Peter Gibson MD first proposed a low FODMAP diet
in 2005 as a way to prevent or treat Crohn’s disease, a
chronic inflammatory condition of the intestine. They
hypothesized that poorly digestible sugars passed into the colon, where
bacteria feeding on them would multiply into an excessive bacterial
load. This would make the wall of the intestine leaky,
provoking the body’s immune system to attack, creating
inflammation. So far this is just a theory: There
really is no strong data linking FODMAPs to any inflammatory bowel
disease. As far as the general population goes, inflammatory
bowel disease is uncommon, so the FODMAP-causing-inflammation theory
shouldn’t apply to most people.
On the other hand, many people have irritable bowel syndrome (IBS), a
collective term for ill-defined, uncomfortable, non-inflammatory
intestinal conditions. IBS is characterized by abdominal pain
and one or more symptoms of constipation, diarrhea, bloating and
passing excess gas. In most cases we don’t know the
cause, which varies from person to person and with type of symptoms, so
it is highly unlikely that there is a one-size-fits-all
treatment.
Because bloating and gas are common in IBS, doctors and nutritionists
started to recommend a low FODMAP diet to reduce IBS
symptoms. The idea is that fermentation of poorly digestible
sugars produces loose stools and gas, which may distend the small
intestine and colon. Even without inflammation, poorly
digestible sugars may pass to the colon where bacterial fermentation
may cause abdominal bloating, nausea, loose stools and pain from
intestinal distention.
Everyone
has normal gut bacterial fermentation, and it creates a healthy gut
microbiome. Most of us feel nothing or just notice some mild
gurgling, gas, bloating and/or softer than normal stool. IBS
people, however, tend to be hypersensitive to bowel activity and
distention, feeling pain with normal physiological activity that the
rest of us don’t feel.
By 2012 opportunists generalized the low FODMAP approach to anyone with
unpleasant gastrointestinal symptoms. Shepherd and Gibson
commercialized the FODMAP diet with a book that claims it is
“A Revolutionary plan for Managing IBS and other Digestive
Disorders.” In 2017 Capalino extended FODMAP frenzy
to those with a distorted body image: Her book claims that
you can get a flat, basically non-female stomach, by eliminating
FODMAPs. Not true.
FODMAP frenzy has changed the concept of reduction to elimination,
which isn’t healthy. Pain often makes people panic,
as does a little bloating in someone with an eating disorder.
They might latch onto any possible ‘cure’ often
taking it to an extreme.
To eliminate FODMAPs requires not eating most fruits, dairy foods,
vegetables and grains. Those are exactly the foods that
health professionals try to get people to eat. They contain
fiber, proven long ago to reduce colon cancer risk. Rich in
bioflavonoids, they reduce the body’s oxidant damage, cancer
risk and inflammation.
The mono-saccharide fructose is present to some degree in almost all
fruits, juices, honey and syrup. Those are not unhealthy
foods. Eliminating fruits containing fructose would limit us
to eating only cumquats, grapefruit, lemons and limes. Some
fruits, like prunes, pears and cherries, contain the FODMAP sorbitol,
and their mild laxative effect can replace laxatives in those with
constipation. (A pear farm in CA makes a cute T-shirt with
the motto: Start a movement. Eat a pear.)
Other foods with FODMAPS are asparagus, artichokes, snap peas, beets,
Brussels sprouts, broccoli, cabbage, fennel, garlic, leeks, okra,
onions, peas, shallots, avocado, cauliflower, mushrooms, all dairy
foods, wheat and rye foods, pistachios, beans, legumes, lentils and
chickpeas. Anyone eliminating those foods is missing a lot of
healthy nutrients.
Fructose is half of what we call sugar (white, brown,
‘processed’, beet, cane, turbinado,
whatever). Reducing plain sugar, foods sweetened with
high-fructose corn syrup, and FODMAP foods containing purified
sugar-alcohol or polyol sweeteners like sorbitol, mannitol, xylitol,
maltitol and isomalt is likely appropriate for reducing IBS
symptoms. Even with those, there is not justification for
complete elimination, since the small intestine will absorb some and
the small amounts that do reach the colon would not stimulate
significant distention and other symptoms.
FODMAPs aren’t the only food that might aggravate IBS
symptoms. Diarrhea in IBS is often provoked by
meals larger than 500 calories from any source. Pain may
follow eating fatty food. Allergies to select foods often
cause IBS-like symptoms.
If poorly digestible sugars produce symptoms, what about non-digestible
foods? Fiber from nuts, whole grains, legumes, fruits and
vegetables is non-digestible but healthy for us, precisely because it
feeds the colonic bacterial microbiome. Fiber also
contributes to gut bacterial fermentation and gas. A fed,
healthy microbiome boosts immunity and intestinal health.
It’s the reason people take probiotics. People also
take prebiotics, which are non-absorbable substances (similar to
FODMAPs!) which promote healthy gut bacteria.
Not everyone digests FODMAPs poorly. Genetic differences
determine who will absorb fructose, lactose, sorbitol and
oligo-saccharides poorly. We know that some
people’s intestines don’t absorb fructose at all.
Most non-Caucasians don’t absorb lactose (milk
sugar). Not every person who digests FODMAPs poorly
eats enough of them to reach the colon where they might contribute
excess fermentation.
And not
every person who
digests FODMAPs poorly and eats a lot of them has IBS.
FODMAPs don’t cause IBS, but they may trigger symptoms in
people with IBS. FODMAP frenzy needs to stop and people with
IBS symptoms need to be less obsessed with food elimination.
A modest FODMAP reduction, particularly of high-fructose corn syrup and
added sugar-alcohol and polyol sweeteners, is reasonable.
Everyone needs to eat vegetables, whole grains and fruits –
IBS people just need to find the ones that trigger symptoms the
least. Since IBS symptoms can be triggered by anxiety,
reducing anxiety over FODMAPs might help too.