GOS, more like SOS.
Galactooligosaccharides, try saying that ten times fast, is our last FODMAP highlight. You may have heard the old tune “beans, beans, the magical fruit. The more you eat, the more you toot.” Well, they weren’t wrong.
This is starting to get repetitive.
Tell me about it. GOS are kind of like cousins to fructans, they are both oligosaccharides and act in the same way. They aren’t digested because humans don’t have the digestive enzyme to break down the sugar chains into single units. Bacteria in the gut use the undigested matter as food and fuel for fermentation, causing gas and bubbles (think, kombucha or beer). This gas takes up space in the intestines and causes distension and flatulence, even in people without IBS. However, because the intestines are hypersensitive in IBS, these symptoms are felt more intensely. Another IBS response to GOS is a change in bowel movements (i.e. diarrhea or constipation) due to problems regulating transit and elimination speed, adding bloating and abdominal pain.
What does this mean, food-wise?
Let me break it down for you.
| High GOS Foods | Low GOS Alternatives |
|---|---|
| Cashews and pistachios (no green serve) | Almond, Brazil nuts, roasted chestnuts, hazelnuts, pecans and walnuts (10 nuts) Macadamia nuts (20 nuts) Peanuts (32 nuts) |
| Any beans | Chickpeas (1/4 cup canned) Lentils (1/2 cup canned) Green or red lentils (1/4 cup boiled) Green beans (15 beans) |
| Butternut squash (>1/3 cup), pumpkin (>1/3 cup canned) | Spaghetti squash (1/2 cup), patty pan squash (2 squash) |
| Split peas (no green serve) | Green peas (>1/4 cup canned or >1 Tbsp thawed from frozen) |
| Textured Vegetable Protein (TVP)/soy protein, soya beans, silken tofu (no green serve), plain tempeh (1 slice) | Firm tofu, drained (2/3 cup cubed), vegetarian mince (75g) |
This FODMAP group definitely makes it challenging to get alternative or plant proteins in, especially for our vegetarian and vegan friends. But, getting adequate protein throughout the elimination and reintroduction phases of the low-FODMAP diet CAN be done. 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
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