FacebookFad diets come and go but the ones that stand the test of time are the ones supported by science. The low FODMAP diet has grown in popularity over the last decade, but it’s not just another scheme to sell more diet books. Rather, it’s a pattern of eating recommended as a treatment for irritable bowel syndrome (IBS).
The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are simple sugars or short-chain carbohydrates naturally found in foods like dairy products, fruit, and grains. These organic compounds are difficult to digest, so consumption can lead to digestive symptoms like gas, bloating, abdominal cramping, diarrhea, or constipation.
Whether you suffer from IBS or not, reducing your intake of high FODMAP foods may help relieve digestive distress. Before setting off on a low FODMAP diet, however, you need to understand what FODMAPs are and where they can be found. Here we’ll dive into the details of one category of FODMAPs: oligosaccharides.
An In-Depth Look at Oligosaccharides
Carbohydrates are divided into three main categories: sugars, starches, and fiber. Sugars are also known as simple carbohydrates because they’re the most basic form. Starches, in contrast, are complex carbohydrates which are comprised of numerous simple sugars strung together. Fiber is another complex carbohydrate and one the body cannot break down.
Oligosaccharides fall somewhere between sugars and starches. They’re formed when three to ten simple sugars are linked together. Though oligosaccharides can be difficult to digest, this means that they spend more time fermenting in the digestive tract which turns them into a source of food for beneficial bacteria. In other words, oligosaccharides function as prebiotics.
What Foods Contain Oligosaccharides?
Oligosaccharides occur naturally in a wide variety of foods, though food manufacturers add them to some products as well. These compounds are also found in human breastmilk. In this form, they’re known as human milk oligosaccharides (HMOs).
Foods containing significant amounts of oligosaccharides include:
- Onions, scallions, and leeks
- Red and green cabbage
- Broccoli
- Kale
- Jerusalem artichoke
- Broccoli
- Wheat and rye
- All beans
- Peas and lentils
- Watermelon and cantaloupe
- Pears
- Blueberries and raspberries
- Bananas
- Nectarines
- Red currants
- Sour cherries
In processed foods, oligosaccharides are often added in the form of inulin. Inulin is typically a replacement for sugar or fat, used to modify the food’s texture or boost its prebiotic content.
You’re most likely to find added inulin in:
- Breakfast cereal
- Baked goods
- Processed meats
- Dairy products
- Spread and fillings
- Frozen desserts
- Salad dressings
- Protein bars
- Meal replacements
Certain oligosaccharides function as low-calorie sweeteners like mogrosides. These are extracted from monk fruit to create an extract 150 to 200 times sweeter than sugar. Other types of low-calorie sweeteners are much more popular, however, than those made with oligosaccharides.
Do They Provide Any Health Benefits?
The primary benefit of oligosaccharides is the one previously mentioned: they function as prebiotics in the gut. The gut is home to about 100 trillion bacteria, both good and bad, that make up the human microbiome. Maintaining the proper balance between good and bad bacteria is essential for optimal health, so oligosaccharides play a beneficial role in supporting healthy microflora.
When bacteria in the gut feed on prebiotics like oligosaccharides, they produce short-chain fatty acids (SCFAs). These SCFAs have been shown to help lower the gut’s pH which reduces the proliferation of harmful bacteria.
By supporting the growth of beneficial bacteria, oligosaccharides play a role in boosting immune health as well. These prebiotics help maintain the strength of the body’s protective membranes in the digestive tract, lungs, and skin which may help protect against infections and allergies. Other potential health benefits of oligosaccharides include enhanced concentration, reduced risk for heart disease, increased nutrient absorption, and reduced appetite.
Oligosaccharides and a Low FODMAP Diet
While research suggests that oligosaccharides have numerous potential health benefits, more scientific study is needed to confirm. Even with these potential benefits, however, the truth remains that oligosaccharides are difficult for the body to digest. Individuals with IBS may be more sensitive than others and may need to avoid oligosaccharides by following a low FODMAP diet.
There’s nothing inherently dangerous or unhealthy about oligosaccharides but that doesn’t mean you should build your diet around them. Even people who don’t have IBS may have trouble digesting these simple sugars, so it’s worth knowing what foods contain oligosaccharides so you can moderate your intake to minimize unpleasant side effects.
If you’re following a low FODMAP diet, remember that oligosaccharides are only one piece of the puzzle. Learn more about FODMAPs from Schär here.
