Please note: this article is not medical advice. If you have any questions or if you experience persistent symptoms, consult a healthcare professional.

What are FODMAPs?

FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols , are short-chain carbohydrates found in many foods. In French, this translates to Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols . These sugars are poorly absorbed from the small intestine in some people, particularly those with irritable bowel syndrome (IBS), which can cause digestive discomfort.

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Type of FODMAP	Examples of food
Oligosaccharides	Wheat, onions, garlic, legumes
Disaccharides	Milk, cream, yogurts rich in lactose
Monosaccharides	Apples, pears, honey (excess fructose)
Polyols	Sorbitol, mannitol, stone fruits

Why do FODMAPs cause discomfort?

FODMAPs can be problematic for two main reasons:

• Osmotic effect : They draw water into the intestine, which can cause diarrhea.
• Bacterial fermentation : Gut bacteria ferment these carbohydrates in the colon, producing gases that cause bloating, flatulence, and abdominal pain.

Common symptoms

Symptoms of FODMAP sensitivity vary in intensity and include:

• Bloating
• Flatulence
• Abdominal pain
• Feeling of bloated stomach
• Diarrhea or constipation

Important : These symptoms do not indicate an allergy, but a digestive intolerance. Consult a nutritionist or doctor for an accurate diagnosis.

How to recognize a sensitivity to FODMAPs?

There is no blood test to diagnose FODMAP intolerance. The best approach is to observe your symptoms in relation to your diet.

Some avenues to observe

• Do you feel bloated after certain meals?
• Do you feel better after simple, home-cooked meals?
• Have you noticed any improvement by eliminating foods like bread, legumes, or dairy?

Tip : Keep a food diary to record what you eat and the symptoms you experience. This can help identify trigger foods. If you suspect a sensitivity, a temporary exclusion diet followed by a gradual reintroduction can clarify things. This diet should be supervised by a professional to avoid deficiencies.

Foods high and low in FODMAPs

Foods high in FODMAPs (limit in case of sensitivity)

Category	Food
Dairy products	Milk, cream, lactase-free yogurts
Fruits	Apples, pears, cherries, mangoes
Vegetables	Onions, garlic, cabbage, artichokes
Cereals	Wheat, rye (in large quantities)
Legumes	Lentils, chickpeas, beans
Sugars	Honey, high fructose corn syrup, sorbitol

Low FODMAP foods (preferred)

Category	Food
Fruits	Bananas, strawberries, clementines, grapes
Vegetables	Carrots, zucchini, spinach, lettuce
Proteins	Eggs, meat, fish, firm tofu
Sugars	Maple syrup, maple sugar, white sugar
Cereals	Oats, rice, buckwheat, quinoa
Breads	Traditional sourdough bread (wheat or spelt)

Maple syrup and maple sugar: well tolerated

Pure maple syrup and maple sugar are low in FODMAPs, making them ideal alternatives for sweetening your dishes if you are sensitive to lactose, honey, or sorbitol. Maple syrup contains mainly sucrose, which is well absorbed by the body, and little fructose, which reduces the risk of digestive discomfort. It is also 100% natural, with no additives or preservatives.

Sourdough bread: a tolerable option

Sourdough bread, when prepared traditionally with a long fermentation (more than 12 hours), has a low FODMAP content, particularly fructans. This process allows bacteria and yeast to break down carbohydrates, making the bread more digestible. Sourdough bread made from wheat or spelt can be an option for sensitive individuals, as long as it does not contain high-FODMAP ingredients such as honey or inulin. Check labels and choose artisan breads.

Tips and tricks to lighten your meals

Some simple tips

• Cook your vegetables : Low FODMAP vegetables, such as carrots or zucchini, are often better tolerated cooked than raw.
• Opt for sourdough bread : Choose traditional sourdough bread or wheat-free breads, such as those made from buckwheat.
• Replace milk : Use low-FODMAP plant-based drinks, such as almond or rice milk.
• Use the right herbs : Replace garlic with garlic-infused oil (without the chunks) and opt for herbs like chives.
• Sweeten naturally : Use maple syrup or maple sugar for your homemade recipes.

Example of a simple snack

A sheep's milk yogurt (often better tolerated), some fresh strawberries and a drizzle of maple syrup: a delicious, nutritious and gentle snack for your stomach!

FAQ

What are the symptoms of FODMAP sensitivity?
Symptoms include bloating, flatulence, abdominal pain, a swollen stomach, diarrhea, or constipation.

How do I know if I am sensitive to FODMAPs?
Keep a food diary to identify trigger foods. A temporary exclusion diet, supervised by a professional, can confirm a sensitivity.

What foods are high in FODMAPs?
Foods high in FODMAPs include apples, garlic, onions, milk, legumes, and honey.

What foods can replace those high in FODMAPs?
Choose bananas, carrots, rice, traditional sourdough bread, maple syrup and maple sugar.

Is maple syrup really low in FODMAPs?
Yes, pure maple syrup is low in FODMAPs, as it contains mainly sucrose, which is well absorbed by the body.

In conclusion

FODMAPs aren't inherently bad, but they can be difficult for some people to digest. By learning to identify them and adjusting your diet, you can reduce digestive discomfort while still enjoying delicious meals. Maple syrup, maple sugar, and traditional sourdough bread are excellent options for a low-FODMAP diet.