The Federal Center for Nutrition recommends that people who frequently suffer from digestive issues stay away from FODMAP foods, which are short for Fermentable Oligo-, Di-, Mono-saccharides And Polyols.
The German Center explained that FODMAP foods are a short chain of carbohydrates, which are poorly absorbed in the small intestine, and therefore most of them reach the colon without being digested well, and are fermented by bacteria, which leads to many health problems such as gases, abdominal pain, diarrhea, constipation, acidity and nausea In addition to fatigue and lethargy.
Foods rich in FODMAP are:
Low-sugar carbohydrates, including low-sugar fructans and galactose (wheat, barley, onions, garlic, celery, beans, kidney beans, beetroot, artichokes)
disaccharides, including lactose (milk sugar)
Monosaccharides, including: fructose (fruit sugar)
Polyols, including: sorbitol, xylitol, and mannitol
Many processed foods are also high in FODMAP, including chocolate, ketchup, jam, pesto and bouillon cubes, for example.