FacebookIf you suffer from irritable bowel syndrome (IBS), traditional “healthy” foods like apples, cauliflower, beans, and certain whole grains can contribute to digestive issues like gas, abdominal pain, and diarrhea.
Individuals who struggle with IBS often benefit from following a low FODMAP diet. FODMAPS are short-chain carbohydrates or simple sugars naturally found in foods like dairy products, fruit, grains, and cruciferous vegetables. They’re hard to digest and can trigger unpleasant digestive symptoms.
The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Here we’ll dive into the details of one category of FODMAPs: disaccharides.
An In-Depth Look at Disaccharides
A disaccharide is a short-chain carbohydrate made up of two monosaccharides joined by a glycosidic bond. Within the context of FODMAPs, the primary disaccharide in question is lactose which is comprised of galactose and glucose molecules. Another example of a disaccharide is sucrose, created when glucose and fructose bond together.
When you consume carbohydrates, the body breaks them down into monosaccharides through the process of digestion. Enzymes in the saliva kick-start digestion but the small intestine is where most of the digestive process takes place. Once broken down into monosaccharides, the molecules that make up disaccharides are absorbed through the intestinal wall into the portal vein and then transported to the liver where they are converted into various metabolites.
What Foods Contain Disaccharides?
There are three main types of disaccharides: lactose, sucrose, and maltose. Lactose is found in dairy products while maltose is found in germinating grains as well as malted foods and beverages. Sucrose is also known as table sugar but can also be found in some fruits and veggies.
Foods that contain significant amounts of disaccharides include:
- Cow’s milk
- Sheep’s milk
- Goat’s milk
- Yogurt
- Ice cream
- Custard
- Kefir
- Sour cream
- Cream cheese
- Certain soft cheeses
Again, lactose is the primary disaccharide represented by the “D” in FODMAP. It can only be digested with the help of an enzyme called lactase. You may already be familiar with lactase since lactose intolerant individuals (as well as others with insufficient lactase levels) have trouble digesting and absorbing lactose because the two sugar molecules don’t get separated properly. Instead, intact lactose molecules pass through to the large intestine where they’re fermented by bacteria in the gut, creating gas in the process.
Individuals with celiac disease sometimes have the ability to produce sufficient lactase but damage to the small intestinal villi compromises this ability. This is known as secondary lactose intolerance and it can often be reversed with a long-term gluten-free diet.
Do They Provide Any Health Benefits?
Lactose, the main disaccharide included in FODMAPs, is not inherently unhealthy or problematic. It’s simply a natural sugar found in milk and other dairy products.
Foods that contain lactose are often a great source of calcium and protein. It’s also an important source of energy for babies. Human breast milk contains roughly 7% lactose and provides for up to 50% of the energy needs of breastfeeding infants. Lactose has also been found to have a beneficial effect on the development of beneficial microorganisms in the digestive tract.
Lactose is also beneficial for the process of fermentation. When fermented, lactose turns into lactic acid which can be used to make probiotic foods like yogurt and kefir. Lactic acid is also found within many products in the food, cosmetic, and pharmaceutical industries.
The lactose used in food processing is typically derived from whey. It’s frequently used in baked goods and seasonings because it carries flavoring and coloring very well. Lactose is often added to things like ice cream, dry soups, meat products, and candies as well.
In pharmaceuticals, lactose is used as an excipient – an inactive ingredient. It supports the delivery of the active ingredient in the body, commonly used in capsules, tablets, and dry powder inhalers. In pharmaceutical drugs, lactose is also sometimes used as a filler or a binder.
Disaccharides and a Low FODMAP Diet
Following a low FODMAP diet can be incredibly beneficial for individuals with lactose intolerance or IBS. Because you’ll be avoiding most dairy products, however, you’ll need to include other food sources of calcium in your diet. Some nutritious low FODMAP options include kale, enriched tofu, almond milk, rice milk, and collard greens.
If you’re following a low FODMAP diet, remember that disaccharides are only one piece of the puzzle. Learn more about FODMAPs here.
