FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) are short chain carbohydrates that some people have difficulty digesting. They are found in a wide variety of foods including fruits, vegetables, dairy products and grains. FODMAPs can cause gastrointestinal symptoms like gas, bloating, cramping and diarrhea in people with irritable bowel syndrome or other functional gut disorders. A low FODMAP diet is often recommended to manage these symptoms. But many people wonder if cooking impacts the FODMAP content in foods. Can cooking reduce or destroy FODMAPs? Let’s find out.
What are FODMAPs?
FODMAPs are carbohydrates that are poorly absorbed in the small intestine. They include:
- Oligosaccharides – Fructans, galacto-oligosaccharides (GOS)
- Disaccharides – Lactose
- Monosaccharides – Fructose in excess of glucose
- Polyols – Sorbitol, mannitol, maltitol, xylitol, isomalt
Because they are osmotic, meaning they pull water into the intestinal tract, FODMAPs can cause diarrhea and digestive discomfort when consumed in excess. They are also rapidly fermented by gut bacteria leading to gas production and bloating.
People with irritable bowel syndrome (IBS) appear to be particularly sensitive to the effects of FODMAPs. Up to 70% of people with IBS report improvement in symptoms on a low FODMAP diet. The diet involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods, followed by re-introduction to tolerance.
Do all cooking methods destroy FODMAPs?
Unfortunately, not all cooking methods significantly reduce FODMAP content. The impact depends on the type of FODMAP as well as the cooking method.
Fructans
Fructans are found in wheat, rye, onions, garlic and many fruits and veggies. Cooking generally does NOT destroy fructans. Boiling, steaming, sautéing or baking fructan-containing foods has little effect on the fructan content.
GOS
Galacto-oligosaccharides (GOS) are found in legumes. Canned lentils and canned chickpeas have lower GOS content than dried varieties because the canning process helps to reduce GOS. However, other cooking methods like boiling, steaming or pressure cooking do not significantly reduce GOS.
Lactose
Lactose is found in dairy products. Lactose is not destroyed by regular cooking methods. However, lactose can be broken down by fermenting or culturing dairy into yogurt or cheese. Aged, hard cheeses like cheddar and parmesan contain very little lactose.
Excess Fructose
Foods with excess fructose compared to glucose include honey, mangoes, apples and pears among others. Cooking does not reduce the fructose content.
Polyols
Polyols like sorbitol, mannitol and xylitol are found in some fruits and vegetables as well as sugar-free gum and mints. Cooking does not destroy polyols.
Cooking Methods That Reduce FODMAPs
While standard cooking techniques don’t eliminate FODMAPs, some preparation methods can help reduce FODMAP content:
Soaking and rinsing
Soaking and rinsing high FODMAP foods like beans, lentils and oats can help wash away some of the excess oligosaccharides. Discard the water after soaking to get rid of extra FODMAPs.
Fermenting
The fermentation process helps reduce lactose in dairy products by using bacteria to breakdown lactose. Choose matured cheeses and yogurt with live active cultures.
Sprouting
Sprouting grains like wheat berries decreases their FODMAP content over time. Sprouted breads are lower in FODMAPs compared to regular bread.
Canning
The canning process reduces GOS in canned lentils and chickpeas. Rinsing canned beans can further help get rid of remaining FODMAPs.
Refined Flours
Wheat flour can be processed to remove some of the bran and germ, creating refined, lower FODMAP flours.
Does cooking make high FODMAP foods safe to eat freely?
While cooking can help reduce FODMAPs in some foods, it does not eliminate FODMAPs completely in most cases. People following a strict low FODMAP diet will still need to limit portion sizes of foods that are high in FODMAPs.
For example, onion and garlic are recommended in limited amounts on a low FODMAP diet even if cooked. Other high FODMAP foods like milk, legumes and fruits should still be consumed in controlled portions regardless of cooking method.
So while cooking can potentially help reduce FODMAP content slightly, it does not provide a “free pass” when it comes to tolerating FODMAP-containing foods. Careful portioning will still be important.
Tips for Low FODMAP Cooking
Here are some tips for cooking to reduce FODMAPs:
- Rinse canned lentils and chickpeas before use.
- Soak and rinse oats overnight before cooking.
- Choose lactose-free milk or aged, hard cheeses.
- Use green parts of leeks instead of onions/garlic.
- Limit high FODMAP foods to recommended serving sizes.
- Use FODMAP-friendly herbs and spices for flavor.
- Try making sauces and gravies with low FODMAP roux.
- Use coconut milk in place of regular milk.
Table: High and Low FODMAP Foods
| High FODMAP Foods | Low FODMAP Alternatives |
|---|---|
| Apples, pears, mangoes, watermelon | Oranges, grapes, strawberries, blueberries |
| Cow’s milk | Lactose-free milk, almond milk, rice milk |
| Onions, garlic, leeks | Green parts of leeks, chives, parsley, garlic-infused oil |
| Wheat, barley, rye | Gluten-free grains like rice, corn, quinoa, oats |
| Dried beans and lentils | Canned lentils, canned chickpeas |
| Sugar-free gum/mints with polyols | Peppermint tea, ginger tea, hard candy without polyols |
Conclusion
Cooking foods does not reliably destroy or eliminate FODMAPs in most cases. While techniques like soaking, rinsing, sprouting and canning can help reduce FODMAP content somewhat, portion control of high FODMAP ingredients will still be important. Check your tolerance by reintroducing FODMAP foods in limited amounts. Focus on cooking methods that improve digestibility and avoid triggers to manage IBS symptoms. Work with a dietitian knowledgeable in the low FODMAP diet when making adjustments.