GLOSSARY

Low-FODMAP Foods Table

FODMAP content depends on serving size and preparation; these are categories and examples, not universal food bans.

FODMAP is an acronym for certain short-chain carbohydrates, not an allergy label or universal exclusion requirement.

FODMAPs are short-chain carbohydrates with incomplete uptake and osmotic or fermentative effects; a high content depends on type and portion. Low-FODMAP eating targets symptoms in selected people, not universal microbiome cleansing. Initial restriction should lead to reintroduction and personalization to preserve variety and adequacy. Athletes also need sufficient fuel when considering short event-related adjustments rather than maintaining unnecessary broad restrictions indefinitely.

Inulin, oligosaccharides and resistant starches or dextrins differ in behavior. Amount, chain length and preparation influence fermentation and symptoms. Sudden increases can cause gas or discomfort, which is not a necessary sign of effectiveness. Gradual changes away from key events permit assessment. A food's long-term suitability does not mean that the same large portion immediately before running will be tolerated, so timing and quantity remain practical considerations.

Human enzymes cannot cleave all fiber linkages; some material reaches microbes and is fermented according to type. Products include short-chain fatty acids and gases, with fermentability varying between fibers. Fiber digestion is therefore not the same as starch digestion. Gradual increases and event-specific timing are generally more useful than permanently excluding every source, especially because long-term food variety and short-term gut comfort need coordinated planning.

For example, record a new product's exact identity, portion and timing and assess response in training; adding several products together makes benefit or discomfort harder to attribute.

Legumes, whole grains, vegetables, fruit and nuts supply fiber and other compounds that can support microbial activity. Increase variety and fiber alongside tolerance and adequate energy. Event preparation may temporarily adjust fiber type and amount without permanently excluding useful foods. A suitable plan coordinates everyday dietary quality with exercise fueling rather than treating maximal fiber during competition or a restrictive supplement-centered diet as universally desirable.

For sports use, consider meal size and timing together with fluids, intensity and composition. Large, fiber-rich or fatty meals close to exercise trouble some individuals, but tolerance varies. Changing one factor during training and recording responses helps identify patterns. First-time competition products or broad food exclusions without a replacement plan do not substitute for this practical evaluation and can compromise adequate fueling.

Bloating, diarrhea or fatigue does not identify a specific microbial cause. Record timing, food, portions, training, medicines and bowel patterns; a stool result without this history is insufficient. Severe pain, bleeding, fever or unintended weight loss needs assessment. The goal is cause identification and adequate nutrition, rather than adding several gut-health products for every symptom without evaluating response, persistence or alternative explanations.

Table references: www.monashfodmap.com · 1