It is believed that a meal plan that includes low FODMAPs also may help ease symptoms from other health conditions, such as:

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Lewis Payne
5 years ago
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1 If you have digestive issues, this could be why. You don't have to have IBS (Irritable Bowel Syndrome) or Colitis (a chronically inflammed colon), to experience some of these symptoms.

2 FODMAP The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. F-Fermentable O-Oligosaccharides D-Disaccaharides M-Monosaccharides A-And P-Polyols

3 FODMAPs are short chain carbohydrates and sugar alcohols that are poorly digested by the body. They ferment in the large intestine (bowel) during digestion, drawing in water and producing carbon dioxide, hydrogen, and methane gas that causes the intestine to expand. This causes GI symptoms such as bloating and pain that are common in disorders like IBS. FODMAPs are in some foods naturally or as additives. They include fructose (in fruits and vegetables), fructans (like fructose, found in some vegetables and grains), lactose (dairy), galactans, (legumes), and polyols (artificial sweeteners).

4 These foods are not necessarily unhealthy products. Some of them contain fructans, inulin, and galactooligosaccharides (GOS), which are healthy prebiotics that help stimulate the growth of beneficial gut bacteria. Many of them are otherwise good for you, but in certain people, eating or drinking them causes gastrointestinal symptoms. A low FODMAP diet cuts out many common products that contain certain foods. The principle behind the diet is to give the gut a chance to heal, especially if you have GI problems like IBS. People with GI disorders may use this diet as part of their treatment.

5 It is believed that a meal plan that includes low FODMAPs also may help ease symptoms from other health conditions, such as: Autoimmune diseases: Rheumatoid arthritis Multiple sclerosis Eczema Fibromyalgia Migraines triggered by eating certain products After your doctor makes the diagnosis of your bowel disease or syndrome, (for example, IBS, IBD, or microscopic colitis), he or she may suggest a low FODMAP diet.

6 Symptoms and signs that you may be eating too many high FODMAP foods FODMAPs are not absorbed well in the small intestine. They increase the amount of fluid in the large intestine (bowel) and they produce more gas. Symptoms and signs that suggest you may be eating products high in these short chain carbohydrates are: Gas Pain Bloating Abdominal distention Abdominal pain Diarrhea (similar to IBS symptoms) A feeling of fullness after eating or drinking only a small amount of food or liquid.

7 EXAMPLES OF FOODS HIGH IN FODMAPS Fruits: Apples, applesauce, apricots, blackberries, boysenberries, cherries, canned fruit, dates, figs, pears, peaches, watermelon. Sweeteners: Fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol. Dairy products: Milk (from cows, goats and sheep), ice cream, most yogurts, sour cream, soft and fresh cheeses (cottage, ricotta, etc) and whey protein supplements. Vegetables: Artichokes, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leaks, mushrooms, okra, onions, peas, shallots.

8 EXAMPLES OF FOODS HIGH IN FODMAPS Legumes: Beans, chickpeas, lentils, red kidney beans, baked beans, soybeans. Wheat: bread, pasta, most breakfast cereals, tortillas, waffles, pancakes, crackers, biscuits. Other grains: Barley and rye. Beverages: Beer, fortified wines, soft drinks with high fructose corn syrup, milk, soy milk, fruit juices.

9 Keep in mind that the purpose is not to completely eliminate FODMAPs, because that is extremely difficult. Simply minimizing them is considered sufficient to reduce digestive symptoms. If you are experiencing digestive issues, do a little research to see if any of the foods you consume are considered FODMAPS, try eliminating one food at a time for a week, and see if any of your symptoms are minimized

10 EXAMPLES OF LOW FODMAP FOODS All meats, fish and eggs, except if if they have added high-fodmap ingredients like wheat or high fructose corn syrup. All fats and oils. Most herbs and spices. Nuts and seeds: Almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds (not pistachios, which are high in FODMAPs). Fruits: Bananas, blueberries, cantelope, grapefruit, grapes, kiwi, lemons, lime, mandarins, melons, (except watermelon), oranges, passionfruit, raspberries, strawberries.

11 EXAMPLES OF LOW FODMAP FOODS Sweeteners: Maple syrup, molasses, and stevia. Dairy products: Lactose-free dairy products and hard cheeses (including brie and camembert). Vegetables: Alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, chives, olives, parsnhips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini. Grains: Corn, oats, rice, quinoa, sorgum, tapioca. Beverages: Water, coffee, tea, etc.

12 As you can see, there is a wide variety of healthy and nutritious foods that you can eat on a low-fodmap diet. However, these lists are NOT definitive and there may be other foods that are either high or low in FODMAPs that are not listed. If you're wondering about a specific food, try looking for "[food name] fodmaps" on Google, such as "garlic fodmaps" (without the quotes).

13 Many of the foods that contain FODMAPs are considered very healthy. People who aren't FODMAP intolerant should NOT go on a low-fodmap diet. That is absolutely pointless, and may even be detrimental. For some people, FODMAPs are a clean source of energy, or may function like other prebiotic fibers, helping to support the friendly bacteria in the gut. However, in people who truly have FODMAP intolerance, they feed the wrong type of bacteria and cause all sorts of digestive symptoms.

14 If you have digestive issues that are causing problems in your life, FODMAPs should be on your list of top suspects. Although a low-fodmap diet may not eliminate all digestive problems, the chances are very high that it can lead to significant benefit. Consult with your physician before making any significant changes

Low FODMAP Diet. OK, but what are FODMAPs and who should avoid them?

Low FODMAP Diet. OK, but what are FODMAPs and who should avoid them? Low FODMAP Diet FODMAP? What does that stand for? Fermentable Oligosaccharides (oligo few, saccharide sugar ) Disaccharides ( two sugars ) Monosaccharides ( one sugar ) And Polyols (these are sugar alcohols)