Sucrose, a double sugar (aka table sugar, is composed of glucose and fructose), falls under the ‘D’ (Disaccharides) in the acronym. Fructose and galactose are simple sugars and both fall under the ‘M’ (Monosaccharides) in the acronym. The ‘A’ in the FODMAP acronym stands for And.
Sorbitol, xylitol, etc. (sugar-free sweeteners) are Polyols that fall under the ‘P’ in the acronym. FODMAPs are short-chain carbohydrates that are hard to digest in the small intestine. As a result, they are passed on into the large intestine where they are fermented by bacteria.
Fermentation (the breaking down of indigestible food by bacteria) causes digestive issues like gas and bloating in individuals with colon issues. Reducing bacterial fermentation by lowering the amount of FODMAPs you eat, leads to less bloating, gas and pain. Resulting in regular bowel movements (less diarrhea and constipation).
A diet high in FODMAPs can also stimulate high insulin release. Insulin tells the body to convert whatever macro nutrients it can to fat. Store it and burn whatever sugar it can find for energy.
When the sugar is gone, you feel hungry and the cycle starts all over again. You are now training your body to store, not burn. It’s easy to live in denial and condition your body to store food in an environment plentiful in UPFs and QSR foods.
It won’t be long before you notice rapid weight gains because of a diet loaded with sugars. Diets containing protein, fats, and low-FODMAP vegetables will lower the amount of insulin circulating in your system, thereby conditioning your body to burn, not store fat. For high-FODMAP vegetables, reduce serving sizes by at least half and avoid eating more than one type per meal.
Why Not Eat This?
Consider making all meals dairy-free. Dairy free means avoiding milk and milk products. Casein is one of two types of protein in milk, whey is the other. While whey can be safe for some, it can also trigger an immune response because it is a common allergen.
Our body breaks protein down into a combination of amino acids called a peptide chain. Partially digested casein proteins can produce peptide chains with opioid-like activity. Like opioids, they are addictive and can impair brain function.
Impaired brain function includes selective memory problems, reduced inhibition and motion sickness, to name a few. Since both casein and whey might potentially trigger an immune response, inflammation is sure to follow and as a result, a skin rash may develop. Be aware, hidden sources of casein and whey can be found in all ultra-processed food.
Lactose is milk sugar and is found in all dairy products made from milk. It is composed of two simple sugars and must be broken down into them (glucose and galactose) before they can be absorbed by the small intestine. When the small intestine is unable to produce enough lactase enzymes to digest all the lactose one eats.
The lactose is pushed on into the large intestine where bacteria will ferment it. Fermentation converts indigestible foods (for some, that includes lactose) into waste the body can eliminate. But, the large intestine (colon) isn’t just a place where indigested food goes to be expelled from the body as waste (feces).
Its main job is to absorb remaining water and electrolytes (essential minerals) from indigestible foods into the bloodstream. This absorption prevents dehydration by providing the body with water it can always use. Absorption also helps to convert liquid feces into manageable solid feces which contributes to regular bowel movement.
The microbes (around 90% being bacteria) in your large intestine act as backup digesters. Unlocking nutrients from food, the enzymes in our small intestines can’t process alone. Thus, ensuring maximum nutrient extraction and absorption.
The microbes ferment indigested food matter, producing short-chain fatty acids (SCFAs). These serve as a major energy source for the cells lining the colon. They are also absorbed into the bloodstream, providing additional nutrition to the body.
Certain gut bacteria produce vitamins as byproducts (spinoffs) of fermentation. Thereby, supplementing what we get from food. Such as vitamin K and the B vitamins.
These vitamins can be directly absorbed into the bloodstream via the colon’s lining. Helping to provide a substantial portion of our body’s daily dietary needs and to minimize deficiencies, especially if dietary intake is poor.
In spite of all the benefits of bacterial fermentation in our colon. Fermentation of lactose can cause digestive symptoms like bloating, diarrhea, and excessive flatulence (farting). It may also help to increase the overgrowth of certain pro-inflammatory bacteria.