So if you have heard of the FODMAP diet and are not sure what it is, or have never heard of it, then you have come to the right place. I am going to tell you what it is, and what you need to know about it. So welcome and thank you for reading my Blog! I hope you find this information helpful.
What is FODMAP?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine cannot absorb very well. Instead of being absorbed into your bloodstream, they reach the far end of your intestine, where most of your gut bacteria reside, your gut bacteria uses these carbs for fuel, producing hydrogen gas and causing digestive symptoms in sensitive individuals. FODMAPS also cause your intestines to take in more liquid, which causes diarrhea. Low FODMAP diets can provide remarkable benefits for many people with common digestive disorders such as IBS, and SIBO (small intestinal bacterial overgrowth).
Symptoms of FODMAP
Since everyone is different some people might not experience all the symptoms or any of the symptoms below. This is just a small example of the symptoms that people might have after eating foods high in FODMAPs.
Cramping
Diarrhea
Constipation
Stomach Bloating
Gas
Pain
Who could benefit from this diet?
The people that could really benefit from this type of diet are the people who suffer from IBS and SIBO, however I believe that a lot of people could benefit from the FODMAP diet. It is a start if you have any of the symptoms listed above or just want to see if your symptoms improve.
How does the FODMAP diet work?
Basically it’s a three step elimination process in the fact that you stop eating certain foods with a high FODMAP, then you slowly introduce the foods back into your diet one at a time. Some people recommend adding the foods back in slowly, about one new food every 3 days. I suggest introducing the foods back in every 5-7 days. Three days is not long enough to tell whether or not the food is causing your symptoms. It might take a while for your symptoms to appear. This also reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria. Once you identify the food(s) that are causing your symptoms, avoid them all together.
Foods that are high FODMAP
I would recommend avoiding these foods as they are high FODMAP foods. This is not an entire list, this is just a small list to get you started.
Dairy
Wheat-based products
Beans-Lentils
Some Vegetables such as artichokes, onions, garlic, and asparagus
Some fruits, such as apples, cherries, pears, and peaches
Foods that are low FODMAP
Foods that you can eat on the FODMAP Diet
- Proteins: beef, chicken, eggs, fish, lamb, pork, and tofu
- Whole grains and starches: white and brown rice, lentils, oats, quinoa, cassava, and potatoes
- Fruit: blueberries, raspberries, pineapple, honeydew melon, cantaloupe, kiwi, limes, guava, starfruit, grapes, and strawberries
- Vegetables: bean sprouts, bell peppers, radishes, bok choy, carrots, celery, eggplant, kale, tomatoes, spinach, cucumber, pumpkin, and zucchini
- Nuts: almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts, and walnuts
- Seeds: pumpkin, sesame, and sunflower seeds, as well as linseeds
- Dairy: lactose-free milk, Greek yogurt, and Parmesan, Colby, cheddar, and mozzarella cheeses (I would limit my cheese intake, and limit all Dairy)
- Oils: coconut and olive oils
- Beverages: peppermint tea and water, most hot teas such as green , black, and fruit teas
Hint or Tip: While coffee and black and green teas are all low FODMAP foods, caffeinated beverages are usually discouraged a low FODMAP diet because caffeine tends to be a trigger for those with IBS. https://www.healthline.com/nutrition/low-fodmap-diet#foods-list
Thank you again for reading my blog and I hope this information helps you with your diet. If you are experiencing some of the symptoms stated above, talk with your doctor and give this diet a try. It may help you with your symptoms, weight, and overall health.
Stay safe and I hope you continue to live a happy and healthy life!
Take Care,
Darren
Harmony Shift 