WHAT IS THE LOW FODMAP DIET Part 1?

Updated: Nov 30, 2021




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)

  • Disaccharides: lactose

  • Monosaccharides: fructose

  • 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

  • Lactose

  • Cow's milk, yogurt, pudding, custard, ice cream, cottage cheese, ricotta cheese and mascarpone


  • Fructose

  • Fruits, such as apples, pears, peaches, cherries, mangoes, pears and watermelon

  • Sweeteners, such as honey and agave nectar

  • Products with high fructose corn syrup


  • Fructans

  • Vegetables, such as artichokes, asparagus, Brussels sprouts, broccoli, beetroot, garlic and onions

  • Grains such as wheat and rye

  • Added fiber, such as inulin


  • GOS

  • Chickpeas, lentils, kidney beans and soy products

  • Vegetables, such as broccoli


  • Polyols

  • 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.




Source:

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

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