FODMAPs has seemed to come to the forefront of the Paleo movement, especially after the AHS. When looking at the list of FODMAP foods there is a significant amount of foods many of us consume, many of which I do not plan to give up. Is there a preparation or cooking method to decrease or eliminate the effects of FODMAPs?
It's a great question. I think fermenting foods may reduce FODMAP concentration, at least in some foods.
With respect to milk, it seems the length of the fermentation process is determinant. For example, yogurt has less lactose than the milk from which it came (but still has quite a bit) while aged cheese has little or no lactose.
Somebody may want to take a look at the full text of this study to read about sourdough bread: http://onlinelibrary.wiley.com/doi/10.1111/j.1365-277X.2010.01139.x/full. The abstract seems to say that spelt bread is low in FODMAPs, though I recall reading somewhere that they tested sourdough spelt bread.
Also, I've seen a study indicating that natto has a little less raffinose than soybeans (but not that much less).
The overall sense I'm getting is that lacto-fermentation slowly reduces some FODMAPs by converting them into lactic acid. I have no idea whether it is more effective on, say lactose, than other FODMAPs.
The easiest answer may just involve self-experimentation. Don't eat FODMAPS for a few days (to cleanse your system and bring bacterial populations back to a base level) and then try to eat fermented FODMAP foods (e.g., a real sourdough bread). Repeat the experiment with the same food, without fermentation. Compare...
I think it is important to cleanse yourself of FODMAPs for a few days before any experiment. For example, I've noticed that I have a limited tolerance for all FODMAPs but that, if I overdo it, I can be intolerant to even small amount of FODMAPs for days...
(By the way, if I do overdo the FODMAPs, the quickest way to re-set is to eat a bug-killing zero or very low carb diet for a few days. I seem to recover extra fast when I add whey powder (lactoferrin probably the reason) and/or coconut milk (of course, without the guar gum thickeners you find in most commercial coconut milks). Anyway, just food for thought...
Ive heard that if you soak for example beans with a piece of peeled raw potato, the potato will adsorb many of the FODMAPs. This will likely work for any food.
Just remember to discard the potato after the soaking :)
Help with asthma / GERD issues 6 Answers