Fodmaps are fermentable and poorly absorbed short-chain carbohydrates. These indigestible sugars are fermented upon by bacteria in the bowel.
Fodmaps are like fast food for bowel bacteria which trigger IBS symptoms such as bloating, gas, and abdominal pain. High fodmap foods are increasingly problematic for people with small intestinal bacterial overgrowth.
Excess fermentation of fodmaps in the small intestine by bacteria will trigger bloating. People with SIBO often notice high fodmap fruits will trigger uncomfortable digestive symptoms.
Reducing high fodmap foods has been shown to reduce symptoms associated with IBS. There are different types of fodmaps in food. Identifying high fodmap trigger foods is beneficial to know which foods you react to.
Instead of avoiding all high fodmap foods identify which high fodmap foods trigger your digestive symptoms. Many people react to certain fodmaps but not all.
You can identify high fodmap trigger foods by removing all high fodmap foods for 2 weeks. After 2 weeks of consuming no fodmaps test 1 high fodmap food at a time. You can test each high fodmap food by eating one high fodmap food at a time.
Pay attention to any digestive symptoms such as bloating, gas, abdominal pain, or diarrhea. Test 1 high fodmap food every 3 days taking note of symptoms in the following 3 days.
The primary fodmaps in fruit are fructans, monosaccharides, and polyols. The fruit sugar fructose is a monosaccharide. Polyols are sugar alcohols such as sorbitol, mannitol, maltitol, xylitol, polydextrose, and isomalt.
Fructose is the only important monosaccharide that can potentially act as a fodmap. Fructose is a single sugar found in every fruit. It is the excess fructose found in fruits that is problematic for people with IBS.
Fructose is better absorbed across the lining of the bowel when “piggybacked” with glucose. When fructose is found in excess in comparison to glucose the absorption of fructose is slower. This results in fructose malabsorption which can worsen IBS symptoms.
It is often the quantity of fructose that can trigger IBS symptoms thus it is best to limit the total fruit quantity to the size of a medium orange at one time. Wait at least 2 hours before eating more fruit. This will reduce the chances of triggering digestive symptoms associated with fodmaps in fruit.
Here is a list of low fodmap fruits and high fodmap fruits.
Low Fodmap Fruits
- Strawberries
- Pineapple
- Raspberries
- Passionfruit
- Mandarins
- Oranges
- Kiwi
- Lemon
- Lime
- Grapes
- Honeydew
- Cantaloupe
- Blueberries
- Papaya
- Dragan fruit
- Star fruit
- Green banana
High Fodmap Fruits
- Ripe bananas
- Boysenberries (free fructose)
- Persimmon (fructans)
- Watermelon (fructans, free fructose, and polyols)
- Raisins and sultanas
- Plums (polyols)
- Pears (free fructose and polyols)
- Peaches (fructans and polyols)
- Nectarines (fructans and polyols)
- Mango (free fructose)
- Grapefruit
- Cherries (free fructose)
- Blackberries (polyols)
- Apricot (polyols)
- Apples (free fructose and polyols)
Which high fodmap fruits do you notice triggering IBS symptoms? Do all high fodmap fruits aggravate your symptoms or just a few? Identifying your trigger foods can help to reduce your IBS symtoms.
If you need some low fodmap recipes check out this low fodmap fruit salad, low fodmap chicken and rice soup with lemon or SIBO friendly vegetable stir fry.
Related Articles:
Low Fodmap Diet for SIBO and IBS
Low Fodmap Vegetables
References:
https://pubmed.ncbi.nlm.nih.gov/30644587/
https://pubmed.ncbi.nlm.nih.gov/29159993/
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