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The Science Behind Whole 30

April 10, 2018

The Whole 30 program has a lot of rules, or at least a long list of eliminations without valid explanation. Upon closer look, there is actually a pattern and real science behind what once seemed an arbitrary list of foods. Whether or not this was intentional is unknown, but the pattern is a less marketable (communication-friendly) program, referred to as FODMAP.

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

This essentially means: fermentable carbohydrates.

Oligosaccharides, disaccharides, monosaccharides, and polyols are scientific terminology for carbohydrate molecules which differentiate based on their molecular structure. Due to the structure of these carbohydrate molecules, digestion can be a complicated, unpleasant process for some individuals (1 in 7 people are affected by Irritable Bowel Syndrome).

To explain, when food molecules are not broken down and absorbed in the small intestine, they pass through to the large intestine. In the large intestine, bacteria use these molecules for energy (to survive) via fermentation, producing gas and acids as a result. Acids draw water into the bowel which in combination with gas, causes expansion of the intestines (leading to bloating, gas, constipation, diarrhea... all the attractive things).



Note: Oligosaccharides, disaccharides, monosaccharides, and polyols are not demonized, "bad-for-you" foods. Instead, they are molecular constituents of foods, of which may be problematic to some, and not-problematic to others.


With that said, Whole 30 and FODMAP programs may be an ideal step in the right direction for those looking for a solution to frequent and unpredictable stomach upset, bloating, "fluffiness," constipation, diarrhea, and every other unattractive, bowel-related symptom we would all rather not talk about. Further, if you're not dying in the bathroom every day, please keep your opinions to yourself when your friend goes Whole 30 or FODMAP (because some people need it, whereas some blessed people don't).


The Whole 30 program eliminates the following food items:
- Added sugar, real or artificial
- Alcohol
- Grains
- Legumes
- Dairy
- Carrageenan, MSG, or sulfites
- Baked goods, junk foods, or treats with “approved” ingredients



In “FODMAP language,” these items can be explained in this way: