FODMAP – What’s behind it?FODMAP is the English abbreviation for 'fermentable oligo-, di-, monosaccharides and polyols' and, in simple terms, means fermentable multiple, di-, monosaccharides and polyols and polyhydric alcohols. In simple terms, FODMAPs are a group of carbohydrates and sugar alcohols that are found in many foods and are difficult to absorb in the small intestine. A distinction is made between low FODMAPs (= low proportion of FODMAPs) and high FOODMAPs (= high proportion of FODMAPs). The OMNi-POWER® GUT BAR snack bar is a low FODMAP food and is therefore maximally tolerated.
In which foods are FODMAPs found?O – Oligosaccharides: mainly found in plant foods such as vegetables and fruits
D – Disaccharides: for example in lactose (dairy products) and fructose (fruit)
M – Monosaccharides: for example in glucose
P – Polyols: Sugar substitutes that are found, for example, in diet & light products
Are you wondering which foods are allowed? At the end of the article you will find a list of all permitted foods!
Problem: Poor absorptionThe LOW FODMAP diet was developed by Australia's Monash University specifically for irritable bowel syndrome patients. Since short-chain carbohydrates are difficult to absorb, they put a strain on the small intestine and often reach the large intestine undigested. Symptoms such as bloating, abdominal pain or even diarrhea can result. You can find information about the topic of absorption in the blog post 'Absorption - What does my digestion do during exercise? '
Many athletes are also affected by this problem, which is why the LOW FODMAP diet is also very suitable for many athletes. A simple change, such as E.g. switching from a high FODMAP bar to an alternative with a LOW FODMAP certification may be enough to combat these symptoms.
The 3 phases of the low FODMAP dietThe Low FODMAP to reduce and relieve intestinal problems is divided into three different phases.
Goal of the low FODMAP diet:
- calm the intestines
- cause the symptoms to subside
- promote intestinal health
Phase 1 – the elimination phaseRestriction of FODMAPs (4 to 6 weeks)
All FODMAPs must be restricted in the first phase of the diet.
The intestines have the opportunity to rest and the symptoms can subside.
Phase 2 – Reintroduction phaseReintroduction of FODMAPs (variable period)
Here, individual foods are slowly and gradually reintroduced and tested for tolerability. In this way, foods that cause symptoms can be identified.
Phase 3 – Find a stomach-friendly diet step by stepFODMAP-reduced long-term nutrition (permanent)
The aim here is to find a diet that can be used long-term without recurring symptoms. Only FODMAPs that are not tolerated should be avoided permanently.
The goal of the low FODMAP diet is to specifically control the amount of FODMAPs. This way you can find out which foods cause symptoms such as gas, bloating or diarrhea. These foods should then be avoided in order to have a symptom-free everyday life.
GUTBAR: The snack bar with LOW FODMAP certificationThe shelves of sports bars are now bursting at the seams. OMNi-POWER® has consciously decided against a sports bar because solid food is known to not lead to optimal results during exercise. In addition, protein bars are usually very heavily processed and high energy bars contain an above-average amount of sugar. Both factors that OMNi-POWER® does not necessarily represent. A bar that can be snacked on without a guilty conscience is entirely in the spirit of the OMNi-POWER team.
There is nothing unhealthy in the composition of GUTBAR, but there is a balanced balance of macronutrients. The bar was made to last as long as possible, using as little to no chemical additives as possible.
And best of all, the nut-based bar tastes extremely delicious! Acquired a taste? Then get your GUTBAR supply home HERE and be prepared when a little hunger comes around!
Did you know,....that there is also a suitable podcast for many blog posts?
Your hosts are Simone Kumhofer (sports and nutrition scientist, professional triathlete and expert in intestinal health and the microbiome) and Chris Nindl (triathlete, former cyclist and organizer of the APFELLAND TRIATHLON )
Take a listen! - Click here for the podcast!
List of low FODMAP foods:
Fresh orange juice
Spring onion (green part)
Leek leaves (green part)
Yellow & red peppers
Bread made from oats, rice, corn, potatoes
Gluten free cookies
Gluten free pasta
Gluten-free grains (corn flour, etc.)
Potato chips (may contain wheat)
Rice (brown and white)
Wheat-free or gluten-free breads
Lactose-free ice cream
Dairy-free chocolate or pudding
Spices & Herbs
Sugar & substitutes
Hazelnuts (small amount)
Macadamia nuts (small amount)
Almonds (small amount)
Brazil nuts (small amount)
Chia seeds (max. 2 tbsp per day