Updated: Dec 11, 2022
WHAT IS THE LOW FODMAP DIET?
FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These fermentable short-chain carbohydrates are prevalent in the diet.
Oligosaccharides: fructans and galacto-oligosaccharides (GOS)
Polyols: sorbitol and mannitol
Researchers discovered that the small intestine does not absorb FODMAPs very well. They increase the amount of fluid in the bowel. They also create more gas. That's because bacteria in the colon they are easily fermented by colonic bacteria. The increased fluid and gas in the bowel leads to bloating and changes in the speed with which food is digested. This results in gas, pain and diarrhea. Eating less of these types of carbohydrates should decrease these symptoms.
So far, studies have shown that a low FODMAP diet improves IBS symptoms. One study even found that 76% of IBS patients following the diet reported improvement with their symptoms.
Eat Less Of These Foods
Cow's milk, yogurt, pudding, custard, ice cream, cottage cheese, ricotta cheese and mascarpone
Fruits, such as apples, pears, peaches, cherries, mangoes, pears and watermelon
Sweeteners, such as honey and agave nectar
Products with high fructose corn syrup
Vegetables, such as artichokes, asparagus, Brussels sprouts, broccoli, beetroot, garlic and onions
Grains such as wheat and rye
Added fiber, such as inulin
Chickpeas, lentils, kidney beans and soy products
Vegetables, such as broccoli
Fruits, such as apples, apricots, blackberries, cherries, nectarines, pears, peaches, plums and watermelon
Vegetables, such as cauliflower, mushrooms and snow peas
Sweeteners, such as sorbitol, mannitol, xylitol, maltitol and isomalt found in sugar-free gum and mints, and cough medicines and drops
Eat More Of These Foods
Dairy: Lactose-free milk, rice milk, almond milk, coconut milk, lactose-free yogurt; hard cheeses such as feta and brie
Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges and strawberries
Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions and turnips
Protein: Beef, pork, chicken, fish, eggs and tofu
Nuts/seeds (limit to 10-15 each): Almonds, macadamia, peanuts, pine nuts and walnuts
Grain: Oat, oat bran, rice bran, gluten-free pasta, such as rice, corn, quinoa, white rice, corn flour and quinoa
The idea behind the low FODMAPs diet is to only limit the problematic foods in a category — not all of them. (After all, they do have health benefits.) You may tolerate some foods better than others.
The Bottom Line
The low FODMAP diet has shown potential in helping people with IBS. Some health professionals believe it's too restrictive. Proponents of the diet report that people stick with it because of how it improves their quality of life.
Try a FODMAPs diet to manage irritable bowel syndrome https://www.health.harvard.edu/diet-and-weight-loss/a-new-diet-to-manage-irritable-bowel-syndrome
Help Developing A Plan For Self Care
Do you want help developing a self care plan that works for your own busy schedule? Do you want accountability implementing a self care plan? If you or someone you love is struggling to maintain optimal mental and emotional health, consider reaching out to Spiced Life Conversation Art Wellness Studio and Botanica. We are a Metro Atlanta, Conyers Georgia area. We are a coaching and counseling practice with empathetic, skilled counselors and recovery coaches who can help you set goals, develop a self care routine and move forward to build a more fulfilling life. Our team would be happy to work with you either just for a couple of sessions to develop and implement a Self Care plan or longer term to work toward overall better mental health within our membership site or other programs.
About The Author:
Dr. Nikki LeToya White MSEd-TL, Ph.D. RHN is the founder, director and a full time board certified trauma-informed nutritionist, folk herbalist, and wellness consultant at Spiced Life Conversation Art Wellness Studio and Botanica. She created Spiced Life Conversation, LLC
Art Wellness Studio and Botanica to provide the Metro Atlanta area with a counseling and coaching services where clients are carefully matched with the right program for healing abandonment and childhood emotional neglect trauma that cause codependency, emotional eating, financial stress, and imposter syndrome as it relates to fear of success and being abandon. We help you begin your emotional healing journey with ease. Recently, we have expanded to include online membership site so we now provide support to people living all over the world. All of our recovery coaches provide at least one evidence based treatment to assist in your recovery. Dr. White is a big proponent of self care and helping people live a fulfilling life! She has been in full remission with both codependency and emotional binge eating disorder since 2016. In live a life in recovery from sugar addiction. Loving her low sugar balance lifestyle.