Polyols: The P in FODMAPs
You lost me.
Truth be told, microbiology was not my favourite subject in University. But, unlike trigonometry, I actually use this knowledge daily when working with clients. Polyols are sugar alcohols. Which is a bit confusing, because they are neither sugar, nor alcohol. But, they are the breakdown products of sugars, and include: sorbitol, mannitol, xylitol, and maltitol. We are going to focus on sorbitol and mannitol.
I’ve heard of these before?
I’m sure of it! You may have heard the term sugar alcohol before this whole FODMAP thing, because sugar alcohols are a low-cal sweetener added to sugar-free products, like: gum, mints, and candies. Even in people without IBS, these added polyols can cause diarrhea and cramping. Because this reaction is so common, not being able to absorb sugar alcohols like mannitol and/or sorbitol is not considered a diagnosis on it’s own for the most part.
How does it work?
Large quantities of polyols attract water as they move through the small intestine, where they are slowly absorbed (meaning they hang-out for longer). The extra water causes abdominal distension (you know, that 9-month pregnant feeling). When they enter the large intestine (aka colon) they are fermented (literally) by bacteria, causing gas and bloating.
Hit me with the truth… Which foods?
Sorbitol is found in seasonal and stone fruits, like:
- Red apples
- Pears
- Avocado
- Apricot
- Nectarines
- Plums
- Peaches
- Watermelon
- Blackberries
- Fresh coconut, and
- Lychee
The good news is that the low-FODMAP diet is not long-term, and it is a quantity game. You may find that sorbitol is not one of your unique symptom triggers, or you may tolerate small or medium amounts of the foods above. Stick with me.
Mannitol is mostly found in vegetables, such as:
- Mushrooms
- Cauliflower
- Snow peas
- Celery, and
- Sweet potato
Have you had any lightbulb moments so far reading the FODMAP series? Let me know in the comment if you have already detected some patterns between certain foods and your symptoms. Our next feature FODMAP will be Fructose. Stay tuned!
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
Let’s Jam on the ‘Gram!
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