What is FODMAP?
When I worked in the dietary department of a hospital, I was part of making sure patients kept to the foods in the right diet for them. Have you ever heard of FODMAP? It might be for you.
FODMAPS are basically carbohydrates (sugars) found in foods. Not all carbs are FODMAPs. The Monash University site lists gobs of information on the “Low FODMAP diet,” and you may be wondering what it stands for.
Here is a good description from the Monash University Low FODMAP website: http://www.med.monash.edu/cecs/gastro/fodmap/description.html
|Fermentable||The process through which gut bacteria degrade undigested carbohydrate to produce gases (hydrogen, methane and carbon dioxide)|
|Oligosaccharides||– Fructo-oligosaccharides (FOS) found in; wheat, rye, onions and garlic- Galacto-oligosaccharides (GOS) found in legumes/pulses|
|Disaccharides||Lactose is dairy, and found in mild, soft cheese, yogurt|
|Mono-saccharide||Fructose found in honey, apples, high fructose corn syrups|
|Polyols||Sugar polyols (e.g. sorbitol, mannitol) found in stone fruit and vegetables used as artificial sweetener|
This is a diet that helps people with irritable bowel syndrome (IBS) and for people with digestion issues. We work with people with IBS in hypnotherapy, which has a high success rate and the uncomfortable muscle issues can be relieved. People still need to be careful of their diet.
If you were on this diet, you would eat something like this for breakfast:
|FODMAP BreakfastGluten-free or spelt toast with vegemite or strawberry jam
Cereal of oats or porridge
Tea or coffee with lactose-free milk
Serving of approved fruit like a banana
Lunch and dinner may be comprised of gluten-free soups, salad with olive oil dressing, sandwiches, as well as pizza (gluten free). Chicken, meat, eggs and fish are fine as long as you avoid breading and marinades, sauces, and gravies.
Snacks are yogurts that are lactose-free, fruit such as cantaloupe, grapes, strawberries, orange or banana. Treats can include gluten free waffles.
Useful Information is available on the Stanford Hospital and Clinics, Digestive Health Center & Nutrition Services page that lists the Low FODMAP Diet. http://stanfordhospital.org/digestivehealth/nutrition/DH-Low-FODMAP-Diet-Handout.pdf.
Tips for a Low FODMAP Diet
- Follow the diet for 6 weeks.
- Add high FODMAP foods one at a time in small amounts to identify triggers to painful symptoms.
- Read food labels and avoid foods with wheat, soy, inulin, and syrups.
- Buy gluten free grains.
- Limit serving sizes for low FODMAP fruits and vegetables and high fiber/low FODMAP foods such as quinoa if you have pain or gas when you eat these foods
If you have problems absorbing food in the intestine you might have bloating, flatulence and gas. This can be painful. Many people who have intestinal issues need to be careful to avoid the painful repercussion, but it’s basically a diet for people with IBS.
Have You FODMAP’d Lately?
What would happen if you followed the FODMAP diet and you didn’t have IBS? It might still feel good, because it’s a healthy approach to eating. You might have less gas and bloating. How does that sound? So, now that you know this much, check out the rest.
Foods to Avoid on FODMAP Diet
If you want to find foods to avoid, Wikipedia has a thorough list, which may include:
- Fructans: Wheat, rye, barely, onion, garlic, artichoke, asparagus, broccoli, brussel sprouts, cabbage, fennel and chocolate.
- Polyols: This includes many fruits, especially stone fruits, like apples, apricots, avocados, blackberries cherries, lychees, nectarines, peaches, pears, plums, prunes, watermelon and some vegetables such as cauliflower and mushrooms.
If food doesn’t agree with your body, your brain, or your thoughts, then change your diet. If your thoughts need more harmony, change them with a new way of thinking.
Neuro-linguistic Programming (NLP) and Hypnotherapy with Apositiva’s group of practitioners can help you bring more harmony in your life, too.
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