Understanding Fructans & Galacto-oligosaccharides (GOS): IBS Awareness Month 2018, Week 1

Welcome to IBS Awareness Month! Our Week 1 FODMAP Focus is on the ‘O’ in FODMAP!

 Oligosaccharides – Fructans & Galacto-oligosaccharides (GOS)

Introduction to oligosaccharides

This month is Irritable Bowel Syndrome (IBS) awareness month. IBS is defined as a chronic gastrointestinal disorder characterised by abdominal pain and altered bowel habits including diarrhoea, constipation, bloating and excessive wind. (1) It can be a debilitating disease affecting 10-25% of the Australian population. (2) What we know so far is that a diet low in FODMAP’s can help relieve IBS symptoms with about 75% of IBS sufferers having seen improved symptoms from following the low FODMAP diet. (3)

Which is why this month, FODMAP Friendly will be giving you the rundown of what the different FODMAPs are, what foods each FODMAP can be found in, and what low FODMAP foods you can substitute to ensure that your gut stays happy and symptom free.

So, what does ‘FODMAP’ stand for?

So what are fructans & galacto-oligosaccharides (GOS), and where can we find them?

As you can see in the info-graphic above, fructans and GOS fall under the category of oligosaccharides, the ‘O’ in FODMAPs. FODMAPs are short chain carbohydrates that naturally occur in vegetables, fruits, cereals and legumes. Some of the foods that are high in fructans and GOS are garlic, onion, wheat, lentils and beans. Our small intestine lacks the enzyme required to breakdown oligosaccharides and therefore is not absorbed. They are then taken through to the colon to be fermented, producing gases in the process. (4)

Why do oligosaccharides affect some people with IBS more so than others?

People with IBS tend to have heightened visceral hypersensitivity. Visceral hypersensitivity can be defined as an enhanced perception of pain and discomfort triggered by the bowel. Therefore, the excess gas produced in the colon by oligosaccharides in the fermentation process tend to cause symptoms like painful cramping and bloating in those with IBS, whereas those without IBS don’t appear to have painful symptoms after ingesting oligosaccharides. (5) The causes of visceral hypersensitivity are currently unknown. (6) However, the current research states that reducing your intake of FODMAPs including fructans and GOS improve gastrointestinal symptoms. (7, 8)

Which foods are high & low in fructans & GOS?

To have a closer look at fructans and GOS, see the table below for foods high in these oligosaccharides.

For further information on which foods contain fructans, GOS and other FODMAPs, please download the FODMAP Friendly App here: https://fodmapfriendly.com/for-consumers/the-fodmap-friendly-app/

 But aren’t some of these foods high in fructans and GOS good for our gut health?

Most fructans and GOS are also prebiotics, and can be beneficial if eaten in small amounts to repopulate good bacteria in the gut, as well as anti-cancer properties and positive immune effects. (9) However, it is important to consult with an accredited practising dietitian to ensure you are following the low FODMAP diet in a safe and sustainable way. To find an accredited practising dietitian specialising in the low FODMAP diet here: https://daa.asn.au/find-an-apd/

So what foods can I eat that are low in fructans & GOS?

Below is a list of of some of the foods that are low in fructans and GOS, which you can use as a substitute for the foods seen above:

The future is low FODMAP!

Now that more research is being conducted on the effects of low FODMAP foods on relieving IBS symptoms, the food industry is starting to create low FODMAP options of foods that normally contain FODMAPs. For example, one study compared the effects of low FODMAP rye bread, to regular rye bread on severity of IBS symptoms. It was found that the low FODMAP rye bread produced milder symptoms of flatulence, abdominal pain and cramps. (10) As the low FODMAP diet continues to gain traction in it’s success for nutritional management of IBS, food manufacturers are beginning to create delicious low FODMAP food alternatives.

There are many food products which have been Certified by us at FODMAP Friendly, meaning they are not only tested & proven to be low in fructans & GOS, but all the other main FODMAP groups, making them safe for IBS sufferers to consume while following a low FODMAP diet. Below are some examples:

To see more FODMAP Friendly products from various brands, please visit: https://fodmapfriendly.com/products/

Need some inspiration on what to cook on a low FODMAP diet?

A low FODMAP diet doesn’t have to be flavourless or boring. There are so many delicious recipes which can be found in Emma Hatcher’s The FODMAP Friendly Kitchen Cookbook, where you can find “..one hundred easy, delicious recipes for a happy gut and healthy life”.

Take a look at the fantastic cookbook, buy it here: https://www.booktopia.com.au/the-fodmap-friendly-kitchen-cookbook-emma-hatcher/prod9781473641464.html?source=pla&gclid=EAIaIQobChMI79_u4deJ2gIVDgoqCh1vIAxoEAQYAyABEgIudPD_BwE

References:

1. Hungin AP, et al. Irritable bowel syndrome in the United States: prevalence, symptom patterns and impact. Aliment Pharmacol Ther. 2005. 21(11):1365-75.
2. Gibson PR, et al. Food components and irritable bowel syndrome. Gastroenterology, 2015. 148(6)1158-74.
3. Barrett JS, Gibson PR. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals? Therap Adv Gastroenterol. 2012. 5(4):261-268.
4. Roberfroid MB. Health benefits of non-digestible oligosaccharides. Adv Exp Med Biol. 1997. 427:211-9.
5. Kim JH, Lin E, Pimentel M. Biomarkers of Irritable Bowel Syndrome. J Neurogastroenterol Motil. 2017. 23(1):20-26.
6. Zhou Q, Cerne GN. New insights into visceral hypersensitivity – clinical implications of IBS. Nat Rev Gastroenterol Hepatol, 2011. 8(6):349-355.
7. Shepherd SJ, Parker FC, Muir JG, Gibson PR, Dietary triggers of abdominal symptoms in patients with irritable nowel syndrome: randomized placebo-controlled evidence. Clin Gastroenterol Hepatol. 2008. 6(7):765-71.
8. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014 Jan;146(1):67-75.
9. Spiller R. Review article: probiotics and prebiotics in irritable bowel syndrome. Aliment Pharmacol Ther. 2008 Jul;28(4):385-396.
10. Laatikainen R, et. al. Randomised clinical trial: low-FODMAP rye bread vs. regular rye bread to relieve the symptoms of irritable bowel syndrome. Aliment Pharmacol Ther. 2016 Jul. 44:460-470.

Eat with Confidence!