The Low FODMAP Diet
March 14, 2022
FODMAPs stands for a type of carbohydrate that is found in certain foods. There is a strong link between FODMAPs and Gastrointestinal system symptoms like gas, bloating, stomach pain, diarrhea, and constipation. The low FODMAP diet has proven to be beneficial for many people with common digestive issues.
FODMAP stands for “fermentable oligo-, mono-saccharides and polyols”. They are carbohydrates that are resistant to digestion and are fermented in the colon which produces hydrogen gas that can lead to digestive symptoms in sensitive individuals. Though not everyone is sensitive to FODMAPs, this adversely affects individuals with irritable bowel syndrome (IBS).
In such a situation the low-FODMAP diet can reduce and help improve symptoms of irritable bowel syndrome and relieve the discomfort. The low FODMAP diet results in positive physiological benefits and alters these digestive disturbances. There is less gas, less bloating, less diarrhea, less constipation, and less stomach pain
What does a Low FODMAP diet look like?
Low FODMAP diet: This special diet may be recommended by your doctor to avoid or reduce the intake of certain carbohydrate food sources which are difficult to digest. The foods to exclude: –
- fruits like apples, mango, watermelon, pear, cherries.
- canned fruit, fruit juice, dried fruits.
- Vegetables such as asparagus, beans, cauliflower, garlic, onion.
- Dairy products such as milk, soft cheese, yogurt, ice cream.
- Wheat and rye products
- Honey and foods with high fructose corn syrup
- Products including candy, gum and sweeteners. (xylitol, mannitol, sorbitol)
Foods to Include: –
- Meat, fish and eggs.
- All fats and oils.
- Most herbs and Spices.
- Nuts and Seeds: Almonds, Pine Nuts, Peanuts, Sesame seeds.
- Vegetables: Bell Peppers, spinach, radishes, sweet potato, cucumber, celery, carrot, eggplant, ginger, green beans, kale, lettuce.
- Grains: Corn, Oats, Quinoa, Rice.
- Beverages: Water, Coffee.
