What are monosaccharides?
Monosaccharides are the ‘M’ in FODMAP.
Monosaccharides, aka simple sugar, can join together to form other complex carbohydrates. See my other posts about oligosaccharides and dissacharides.
What are some common dietary monosacchrarides? Glucose, galactose and fructose but only fructose is considered a FODMAP.
What is fructose?
Fructose, a single sugar, is sometimes referred to as “fruit sugar”. It’s the sweetest out of all carbohydrates and is the most common FODMAP.
Frutose and your gut.
Since fructose is a monosaccharide (single sugar) it doesn’t require any digestion before it’s absorbed. Glucose helps fructose absorption in the small intestine. This is generally a smooth process if there’s equal amounts of fructose and glucose in the food consumed. But if there’s a higher amount of fructose than glucose the absorption of fructose varies. This absorption counts on certain transporters in the small intestine.
Here’s something to think about: malabsorption of fructose occurs in everyone when eaten in excess. But there are some people who have a very limited capacity for absorption and are considered to have fructose malabsorption.
Fructose moves from the small intestine to the large intestine via osmosis. As this happens, this can cause abdominal pain and diarrhea in people with IBS. Symptoms can occur whether the fructose has been absorped or not.
Where can you find fructose?
Well, all fruits contains fructose but not all fruit are considered high FODMAP. It can also be found in honey, high-frucose corn syrup (HFCS), agave nectar, fruit juices and even some vegetables.
Bottom Line
Monosaccharides are the simplest form of carbohydrates. And, as with other carbohydrates, it’s main function is to provide energy to the body.
A variety of fruits, vegetables and sweeteners contain fructose, which is a type of monosaccharide. When eaten in excess, frustose can cause significant gut issues in certain people.
Simply trying to eliminate fructose from your diet really isn’t the way to go. Many healthy foods contain fructose and you really want to avoid unnecessary eliminination!
This is where a low FODMAP diet may be right for you. This diet can help determine your sensitivity to disaccharides. Once you’ve figured out what you can tolerate, you’ll be able to add small servings of these foods back into your diet.
Contact me to determine if the low FODMAP diet is right for you.