Intolerance or sensitivity to carbohydrates can be to the whole group of carbohydrates known collectively as ‘FODMAPS’ which includes lactose. These are fermentable oligosaccharides, disaccharides, monosaccharides and polyols which are sugars that draw water into the intestinal tract.
They can sometimes be poorly digested or absorbed and become fodder for colonic bacteria that produce gas and can cause abdominal distress. They can also cause stomach cramps and irritable bowel syndrome.
What do FODMAPS consist of?
Fructose: Sugar found in the following:
- Agave
- Apples
- Bell peppers
- Blueberries
- Dried fruits
- Grapes
- Green bananas
- Honey
- Jam
- Mangoes
- Pears
- Pickles
- Salad dressings
- Sugar-snap peas
- Tomatoes and tomato concentrate
- Watermelon
- Drinks made with high-fructose corn syrup
Fructans: Soluble fibre found in the following:
Galactans: Complex sugars found in the following:
- Beans (dried)
- Broccoli
- Brussel sprouts
- Cabbage
- Peas
- Soya beans
- Soya milk
Lactose: Sugar found in the following:
- Cow’s milk
- Goat’s milk
- Sheep milk
Polyols: The sugar alcohols (sweeteners) isomalt, mannitol, sorbitol and xylitol. Polyols are also found in the following:
NOTE: The fermentation process used to make sourdough bread strips away wheat’s fructans.
Try avoiding consumption of any of the above foods to find out if this is causing the symptoms. It can take six to eight weeks on a FODMAP-free diet to see a significant improvement. If there is no improvement, then check that the intolerance is not to the other food allergens listed here: Allergies
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