fodmapsare a group of fermentable carbohydrates.
他们是导致常见的消化是臭名昭著的sues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them.
这包括令人惊讶的人，尤其是那些患有肠易激综合症（IBS）的人。
幸运的是，研究表明，限制较高的FODMAP的食物可以极大地改善这些症状。
本文解释了什么fodmapsare and who should avoid them.
fodmapstands forF可刺激oligo-,di-,mOno-Saccharides和polyols（
These terms are the scientific names given to groups of碳水化合物这可能会给某些人带来消化问题。
FODMAP通常由短的糖链组成，这些糖连接在一起，它们不会完全被您的身体吸收。
These two key characteristics are why some people are sensitive to them (
这是FODMAP的主要组：
- oligosaccharides:Carbs in this group include fructans (fructo-oligosaccarides and inulin) and galacto-oligosaccharides. Key dietary sources include wheat, rye, various fruits and vegetables, pulses and legumes.
- disaccharides:乳糖是该组的主要FODMAP。关键的饮食来源包括牛奶，酸奶和软奶酪。
- monosaccharides:果糖是该组的主要FODMAP。关键的饮食来源包括各种水果，蜂蜜和龙舌兰花蜜。
- polyols:该组的碳水化合物包括山梨糖醇，甘露醇和木糖醇。关键的饮食来源包括各种水果和蔬菜，以及一些甜味剂，例如无糖口香糖。
如您所见，FODMAP在各种日常食品中发现。
有时它们自然存在于食物中，而其他时间则是为了增强食物的外观，质地或风味。
底线：FODMAP代表可发酵的寡糖，单糖和多元醇。这些碳水化合物被人类消化不佳。
fodmapscan cause gut symptoms in two ways: by drawing fluid into the intestine and through bacterial fermentation.
1。drawing Fluid Into the Intestine
由于FODMAP是糖的短链，因此它们是“渗透活性的”。这意味着他们将水从您的身体组织中吸入您的肠道（
This can lead to symptoms like腹胀和敏感人的腹泻（
例如，当你吃fodmap时果糖，它将水与葡萄糖相比，这不是FODMAP（
2.细菌发酵
当您吃碳水化合物时，需要通过酶将它们分解成单糖，然后才能通过您的肠壁吸收并被您的身体使用。
但是，人类无法产生分解FODMAP所需的一些酶。这导致未消化的fodmap穿过小肠进入大肠或结肠（
有趣的是，您的大肠是数万亿种细菌的家园（
这些细菌迅速发酵fodmap，释放气体和其他可能引起消化症状的化学物质，例如敏感人群（胃痛和肠习惯改变）（
例如，研究表明，当您吃FODMAP肌蛋白时，它在大肠中产生的气体比葡萄糖高70％（
这两个过程在大多数人吃fodmaps时都会发生。但是，并不是每个人都很敏感。
某些人出现症状而其他人没有症状的原因被认为与肠道的敏感性有关，这被称为结肠超敏反应（
在IBS患者中，结肠超敏反应尤其普遍（
底线：fodmapsdraw water into the intestine and trigger bacterial fermentation in the large intestine. This occurs in most people, but only those with sensitive intestines have a reaction.
A low-FODMAP diet is achieved by simply avoiding foods high in these carbs.
A group of researchers first suggested the concept for the management of IBS in 2005 (
IBS is more common than you may realize. In fact, one in 10 adults has IBS (
此外，已经进行了30多次研究，测试了IBS患者的低点饮食（
其中22项研究的结果表明，遵循这种饮食可以改善以下（
- overall digestive symptoms
- 腹痛
- 腹胀
- Quality of life
- 气体
- Altered bowel habits (both diarrhea and constipation)
It’s worth noting that in nearly all of these studies, the diet was given by a dietitian.
What’s more, the vast majority of the research was conducted in adults. Therefore, there is limited evidence about children following low-FODMAP diets (
There is also some speculation that a low-FODMAP diet may benefit other conditions, such as diverticulitis and exercise-induced digestive issues. However, the evidence for its use beyond IBS is limited (
底线：低点饮食可改善大约70％的IBS成年人的总消化症状。但是，没有足够的证据推荐饮食来管理其他疾病。
关于这种饮食，您应该了解以下几件事。
这是低点饮食，而不是无养饮食
Unlike food allergies, you do not need to completely eliminate FODMAPs from your diet. In fact, they are beneficial for gut health (
Therefore, it’s recommended that you include them in your diet — up to your own personal tolerance.
A Low-FODMAP Diet Is Not Gluten-Free
默认情况下，这种饮食通常较低。
这是因为小麦是麸质的主要来源，因此被排除在外，因为它在果糖中很高。
However, a low-FODMAP diet is not agluten-free diet。允许食物，例如酸面团拼写面包，其中含有面筋。
低点饮食不含乳制品
FODMAP乳糖通常在dairy products。尽管如此，许多乳制品含有低水平的乳糖，使其成为低含量。
低粉状乳制品的一些例子包括硬奶酪和陈年奶酪，奶油奶油和酸奶油。
低点摄影不是长期饮食
不希望或建议遵循这种饮食超过八周。
In fact, the low-FODMAP diet process involves three steps to reintroduce FODMAPs to your diet up to your personal tolerance.
关于fodmaps的信息不容易获得
与其他用于维生素和矿物质的营养数据不同，公众不容易获得含有Fodmap的食物的信息。
尽管如此，还有许多低点食品清单online。但是，您应该知道这些是数据的次要来源，并且不完整。
That being said, comprehensive food lists that have been validated in studies can be purchased from bothKing’s College London（如果您是注册营养师）和莫纳什大学。
底线：The low-FODMAP diet may contain some FODMAPs, as well as gluten and dairy. The diet should not be strictly followed long term and you should consider the accuracy of your resources.
You can still meet your nutritional requirements on a low-FODMAP diet.
但是，像任何限制性饮食一样，您的营养缺乏症风险增加。
In particular, you should be aware of your fiber and calcium intake while on a low-FODMAP diet (
纤维
许多食物很高纤维也很高的fodmaps。因此，人们经常在低粉状饮食中减少纤维摄入量（
可以通过更换高纤维的高纤维食物来避免这种情况水果and vegetables with low-FODMAP varieties that still provide plenty of dietary fiber.
纤维的低点来源包括橙子，覆盆子，草莓，绿豆，菠菜，胡萝卜，燕麦，燕麦，糙米，藜麦，无麸质的棕色面包和亚麻籽。
Calcium
乳制品是钙的良好来源。
但是，许多乳制品限制在低点饮食中。这就是为什么遵循这种饮食时钙摄入量可能会减少的原因（
低点钙来源include hard and aged cheese, lactose-free milk and yogurt, canned fish with edible bones and calcium-fortified nuts, oats and rice milks.
使用以下内容可以找到一份全面的低点食品清单应用程序or小册子。
底线：A low-FODMAP diet can be nutritionally balanced. However, there is a risk of some nutritional deficiencies, including fiber and calcium.
乳糖是di-saccharide in FOd地图。
它通常被称为“牛奶糖”，因为它是在牛奶，软奶酪和酸奶等乳制品中发现的。
Lactose intoleranceoccurs when your body makes insufficient amounts of lactASE，这是一种消化乳酸的酶OSE。这导致与乳糖的消化问题,is osmotically active, meaning it draws water in and becomes fermented by your gut bacteria.
Furthermore, the prevalence of lactose intolerance in people with IBS is variable, with reports ranging from 20–80%. For this reason, lactose is restricted on a low-FODMAP diet (
If you already know you are not lactose intolerant, you do not need to restrict lactose on a low-FODMAP diet.
底线：并非每个人都需要将乳糖限制为低摄影饮食。如果您不是乳糖不耐症，则可以在饮食中添加乳糖。
digestive symptoms occur with many conditions.
某些条件是无害的，例如腹胀。还有其他人更加险恶，例如乳糜泻，炎症性肠病和结肠癌。
因此，重要的是在开始低点饮食之前统治疾病。严重疾病的迹象包括（
- 无法解释的体重减轻
- Anemia (iron deficiency)
- Rectal bleeding
- 乳糜泻，肠癌或卵巢癌的家族史
- people over 60 experiencing changes in bowel habits lasting more than six weeks
底线：消化问题可以掩盖潜在的疾病。重要的是，在开始低点摄影之前，通过看医生去看医生来排除疾病。
FODMAP对大多数人来说是健康的。但是，令人惊讶的人对他们很敏感，尤其是那些患有IBS的人。
In fact, if you have IBS, there is about a 70% chance your digestive symptoms will improve on a low-FODMAP diet (
This diet may also benefit other conditions, but the research is limited.
低点饮食已经进行了测试，被认为对成年人被认为是安全的。但是，请确保选择含有纤维和钙的食物，请咨询知名的资源并排除潜在疾病。
Scientists are currently working on ways to predict who will respond to the diet. In the meantime, the best way to find out if it works for you is to test it out yourself.
