Learn more about Low FODMAP - Introduction to the method.

"Low FODMAP" - What is the reasoning behind this diet? Low FODMAP is not a diet in the classic sense, but a special nutritional concept that helps people treat food intolerances and chronic gastrointestinal problems.

Low FODMAP

FODMAP stands for fermentable oligo-, di-, monosaccharides and polyols. But, what does it mean? Basically, they are different groups of carbohydrates that are found in many foods. The low FODMAP diet is a good way to relieve irritable bowel symptoms, for example. Low FODMAP foods are those that contain less FODMAPs so they are easier to digest.

  • Oligosaccharides means multiple sugars. However, FODMAP does not refer to all polysaccharides, but to certain indigestible polysaccharides that are found in particularly high concentrations in legumes such as beans, peas, and lentils.
  • Disaccharides (double sugars) refers primarily to lactose, which is found in a wide variety of dairy products. These include not only milk, but also yogurt, cottage cheese, condensed milk, cream, cheese preparations and others. Another disaccharide is sucrose. Sucrose is the main component of most household sugars (both white and brown) such as granulated sugar, powdered sugar, refined sugar, cane sugar, and raw cane sugar. Coconut blossom sugar also consists mainly of sucrose.
  • Monosaccharides in the FODMAP context means the simple sugar fructose (fruit sugar). Fructose is a component of sucrose in most industrially produced foods. In the USA and Central American countries, pure fructose plays a central role as a sweetener. Its use is also becoming increasingly popular in Europe, as fructose has a higher sweetening power and is therefore less expensive than sucrose (table sugar) or glucose (dextrose). Fructose is also present in high concentrations in many fruits, such as apples.
  • Polyols are sugar alcohols found in many diet foods and other sugar-free foods and convenience foods. The most common polyols are sorbitol and maltitol. Polyols are used primarily for calorie reduction or as humectants. Products sweetened with polyols such as maltitol or sorbitol must carry a warning: "may have a laxative effect if consumed in excess."

In many people, the small intestine is unable to absorb all these carbohydrates and make them available to the body as nutrients. The reasons for this vary. Some people lack transport molecules (as in the case of fructose malabsorption), others lack enzymes for the absorption of nutrients (as in the case of lactose intolerance). Polyols such as sorbitol or mannitol are intentionally manufactured so that they cannot be absorbed.

The results are the same: Instead of being processed in the small intestine, the carbohydrates enter the large intestine where they are broken down by bacteria. This fermentation process produces gases that are responsible for the flatulence (with or without bloating). In addition, during this fermentation process, residual substances are produced that attract or bind water. This can lead to altered bowel movements, such as constipation or diarrhea - the very complaints that many people with food intolerance suffer from.

At Frusano, we focus on the joy of eating. Our advanced Low FODMAP products ensure that you can tolerate what you eat and , most importantly, enjoy what you eat. We offer you valuable support to change your diet to Low FODMAP foods, so you can experience a new sense of health and regain control over your diet.

In another article, we can tell you more about the Low FODMAP diet in detail. There, we explain the three phases of this diet and provide other useful information.

What is the science behind Low FODMAP?

The FODMAP approach was developed by the research team of Dr. Peter Gibson and Dr. Sue Shepherd to relieve the symptoms of IBS, which stands for Irritable Bowel Syndrome. They found that reducing the intake of FODMAPs can help ease the uncomfortable symptoms in IBS patients. Although the research is limited to IBS, the findings may also be useful for people with other gastrointestinal disorders. Most people who follow the low-FODMAP diet report a significant reduction in their symptoms of reflux, bloating, belching, cramping, and constipation.

Although FODMAPs are not always the cause of gastrointestinal disorders, avoiding them can often help relieve symptoms. It can be difficult to switch to a low-FODMAP diet because FODMAPs are found in many foods. Fortunately, Frusano offers many delicious and healthy products as well as recipes that you can include in your diet plan. Check out our Frusano Webshop.

Low FODMAP - the right way to eat?

Low FODMAP diet is well known among people with food intolerances, especially in Australia, the United States and the UK. For a while now, this diet has also become more and more important in Europe and is recommended by many doctors and nutritionists. The concept was built on experiences from people with lactose intolerance or fructose malabsorption, as well as people with irritable bowel syndrome.

A FODMAP reduced diet, also known as a low FODMAP diet, involves avoiding lactose, fructose, sugar substitutes, and certain multiple sugars. By following this diet, one can support the digestive system and relieve irritable bowel symptoms.

At Frusano we know how hard it can be to change your diet, which is why we offer a selection of delicious Low FODMAP products to make the change in diet easier for you. Our products are easy and convenient to order directly to your home, from most countries around the world. Try it out and get excited about new recipe ideas, products, and inspirations that will help you to successfully manage the Low FODMAP diet. Check out the products that we have made especially for you here.

What is essential to consider when switching to a low FODMAP diet?

To ensure effective treatment of digestive problems, it is essential to carefully rule out possible organic diseases. If there are indications of food intolerances, intolerances or allergies, it is advisable to take the appropriate measures. Low FODMAP foods can be an effective support in the treatment of intolerances.

People with irritable bowel symptoms, as well as those affected by lactose and/or fructose intolerance, confirm an improvement in symptoms when following the Low FODMAP diet. In particular, in cases where no improvement could be achieved by abstaining from lactose and/or fructose-containing foods alone.

People who suffer from inflammatory intestine illnesses such as Morbus Crohn, could make positive experiences with the help of the Low FODMAP nutrition. In order to stand with the conversion supportively to the side, Frusano offers numerous solutions.

On the way to a Low FODMAP life-style - preparation and first steps

An important step before starting the Low FODMAP diet is to identify the right foods to eat. FODMAP tables or FODMAP lists, which give an overview of all foods with low FODMAP content, are particularly suitable for this purpose.

A Low FODMAP Diet list is always in evolution in response to how it covers the individual requirements of each person. It is continuously shown that it almost always depends on the amount of food consumed or on its processing or preparation. Depending on the tolerance threshold and reactions, the tolerable amounts of cereals, for example, are to be determined individually.

The Low FODMAP food plan

A low FODMAP food plan is an important element when it comes to eating healthy with a food intolerance. This plan helps reduce the amount of fermentable carbohydrates (FODMAPs) in a diet, contrasting high and low FODMAP foods. This is to help find alternatives (green side) or avoid certain foods (red side). In the simple version of the Low FODMAP diet, one tries to avoid or reduce as many foods from the red side and replace them with alternatives on the green side. 

Food group FODMAP-rich foods Low FODMAP foods
Vegetables Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, snow peas.
Eggplant, green beans, bok choy, green bell pepper, carrot, cucumber, lettuce, potato, zucchini
Fruits apples, apple juice, cherries, dried fruits, mango, nectarines, peaches, pears, plums, watermelons melon, green kiwi, tangerine, orange, pineapple
Milk & Alternatives Cow's milk, pudding, condensed milk, ice cream, soy milk (from whole soybeans), sweetened condensed milk, yogurt Almond milk, brie/camembert cheese, sheep's milk cheese, hard cheese, lactose-free milk, soy milk (made from soy protein)
Protein sources Most legumes, some marinated meats/poultry/seafood, some processed meats Eggs, firm tofu, plain cooked meat/poultry/seafood, tempeh
Bread & cereal Wheat/rye/barley based breads, breakfast cereals, cookies and snack products Cornflakes, oatmeal, quinoa flakes, quinoa/rice/corn noodles, rice cakes (natural), sourdough spelt bread, wheat/rye/barley-based breads
Sugar, sweeteners and candy High fructose corn syrup, honey, sugar-free candy Dark chocolate, maple syrup, rice malt syrup
Nuts & Seeds Cashew nuts, pistachios Macadamia, peanuts, pumpkin seeds, walnuts
Source: "Monash University", FODMAP list, https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/

It is very important to know the nutritional values and FODMAP contents of each food group. In addition to FODMAP tables and lists, there is also the paid app "Monash University FODMAP diet," which makes shopping easier. With it, you can quickly and easily find out which foods are tolerated and which are not. In this way, you can ensure that you only eat foods with low FODMAP content.

android app   app store

The goal is not to consume low FODMAP foods for life, but to individually adjust the specific amounts of FODMAP-containing foods to personal tolerance after a period of time. However, since the low FODMAP diet is very strict, you should be accompanied by qualified nutritional counseling.

"The path to health leads through the kitchen, not the pharmacy." 

Sebastian Kneipp

FODMAP content in bread

The FODMAP content in bread can vary greatly depending on the manufacturing process. The amount of yeast used, as well as the amount of time the yeast is given during the dough process, significantly affects the FODMAP levels in bread. The more yeast and more time to develop in the dough, the lower the FODMAP content of the finished bread - this is not surprising, since FODMAPs are sugar components that serve as nutrients for yeast cultures. The use of sourdough and appropriate selection of sourdough yeasts can also help reduce the FODMAP content of a loaf.

To ensure you enjoy high-quality bread, they should check the ingredient list and choose a bakery that invests time in the dough process.

What other benefits does Low FODMAP offer?

The Low FODMAP eating style can offer many benefits. First and foremost, it is a healthy eating style that relieves indigestion and reduces symptoms of food intolerance. Low FODMAP is a diet that excludes foods that are high in FODMAP. 

But Low FODMAP is not only a healthy eating style, it can also be psychologically relieving. This is because digestive disorders are often related to high levels of stress and anxiety. Low FODMAP can help alleviate the symptoms of anxiety disorders. In addition, it relies on foods that contain many nutrients that are necessary for a healthy well-being. In short, the Low FODMAP diet offers many benefits beyond short-term discomfort relief.

The Low FODMAP products from Frusano  are fructose and lactose free, free of sugar substitutes and free of indigestible polysaccharides. Thus free from exactly the same food groups you should avoid while doing a low FODMAP diet. In many cases, the ingredients and quanitites in Frusano products are far below the low FODMAP limits, especially in the uses of sucrose, fuctose and glucose.

If you have any further questions about our Low FODMAP products, please do not hesitate to contact us! Learn more about our Low FODMAP products here and start your journey to a better quality of life.

FAQ - Frequently Asked Questions

What does FODMAP stand for?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates found in certain foods which can cause digestive problems in some people. The low FODMAP diet is a way of eating that can help people with irritable bowel syndrome (IBS) or other digestive issues to alleviate their symptoms. The low FODMAP diet involves eliminating foods high in FODMAPs for a period of time, and then gradually reintroducing them into the diet to find out which foods are individually tolerated and which should be avoided.

Are polysaccharides complex carbohydrates?

Polysaccharides are complex carbohydrates found in many foods. They are made up of long chains of sugar molecules and are a major source of energy in our diet. In a low FODMAP diet, it is important to reduce certain types of carbohydrates as they can cause digestive discomfort and symptoms such as bloating, abdominal pain and diarrhea in some people. Some polysaccharides, such as fructans and galactans, are FODMAPs and should therefore be limited or eliminated during a low FODMAP diet. Foods such as wheat, rye, onions, garlic and some vegetables are questionable. However, there are certain vegetables that can be included in small quantities in a low FODMAP diet. These include nuts, pulses, beet, pumpkin, tomatoes, and broccoli. These vegetables are generally well tolerated as long as they are consumed in quantities of around half a cup or less. However, it is important to note that everyone's body reacts to food individually and some people may be more sensitive to certain vegetables.

What does low FODMAP and high FODMAP mean?

When it comes to the low FODMAP diet, the terms "low FODMAP" and "high FODMAP" often crop up. But what exactly do they mean? In short, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, i.e. certain carbohydrates and sugar alcohols that ferment in the gut and can lead to digestive problems in some people. A low FODMAP diet means avoiding foods rich in these compounds to reduce symptoms such as bloating, abdominal pain and diarrhea. To find out which foods are high or low in FODMAPs, the Monash University app can be a great help. This app gives detailed information on which foods are suitable and which should be avoided. Another option is to use low FODMAP products from Frusano.


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