Are all sugars FODMAPs? The answer is not a straightforward yes or no, so we are here to break it down and answer it for you in this blog.
FODMAPs are a group of carbohydrates that cause symptoms in those with IBS.
Carbohydrates are macronutrients (nutrients that we need in large amounts) that our body takes from food to use as energy. The simplest form of carbohydrate is a monosaccharide, which is one single carbohydrate molecule. Some examples of these include glucose, fructose and galactose.
If two of these monosaccharides are bonded together, these are known as disaccharides. These simple structures of one or two monosaccharides are often referred to as ‘sugars’.
If more of these monosaccharides are bonded together, then they start being referred to as oligosaccharides. Even longer chains are then called polysaccharides.
Another carbohydrate derived from sugar is polyols or sugar alcohols. These molecules have a slightly different structure compared to saccharides.
The different structures of carbohydrates and the bonds between them can alter how the body processes them.
Some carbohydrates are easily digested by the body, being readily broken down and absorbed in the digestive tract to be used for energy. Other types are not so easily utilised by the body and end up in the bowel where they have a few different (and sometimes unpleasant) effects.
Some are known to be ‘osmotically active’ which means they draw water into the bowel with them, which causes the bowel walls to stretch. Others are fermented by the bacteria that live in the gut, which causes gas production from the fermentation, again, stretching the bowel wall. The stretching of the bowel can cause bloating and distention. For people who have a very sensitive gut wall (like what is commonly seen in IBS), this stretching can cause immense pain.
Research has shown that a subset of carbohydrates cause symptoms in those with IBS, these include:
There is, unfortunately, some misinformation out there regarding what sugars need to be replaced in foods and meals during the low FODMAP diet. We believe this is primarily due to an assumption that if FODMAPs are referred to as sugars, then all sugar should be avoided. This is not the case. Standard white sugar that is commonly used to sweeten foods and beverages is made up of a glucose and a fructose molecule and is easily broken down in the gut. It does not tend to lead to symptoms in those with IBS. White sugar may be consumed in moderate amounts in line with healthy eating principles but does not need to be avoided completely when undertaking the low FODMAP diet.
Some sugars that are used as sweeteners may contain FODMAPs depending on their source (e.g. coconut sugar), however, you can easily see which sugars to be cautious of regarding their FODMAP content in the Monash FODMAP Diet app.
