Ever feel bloated or uncomfortable after eating certain foods? FODMAPs might be to blame! Let’s go over what FODMAPs are and how they can affect your gut.
What Are FODMAPs?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Now, I know those are some big words, but let’s break it down. These are all types of short-chain carbohydrates found in various foods. These carbohydrates are poorly absorbed by the small intestine, so they travel to the colon, where gut bacteria ferment them. This fermentation process produces gas, and the presence of FODMAPs causes the small intestine to draw in more water. The combination of increased gas and fluid can cause digestive symptoms like bloating, gas, and diarrhea, especially for those with a sensitive gut or irritable bowel syndrome (IBS).
Who is Affected?
People with IBS, Crohn’s disease, or other gut sensitivities may experience stronger reactions to FODMAPs.
It is important to note that not everyone is affected by FODMAPs–some people can digest them without any issues.
Benefits a Low-FODMAP Diet
Alleviating Digestive Discomfort
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A low-FODMAP diet is often used to manage symptoms of IBS and other digestive disorders.
Improved Gut Health
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A low-FODMAP diet can help reduce symptoms of bloating, gas, abdominal pain, and irregular bowel movements.
Reduced Inflammation
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By reducing gut irritation and promoting gut health, a low-FODMAP diet can help reduce inflammation, especially in individuals with IBS or other digestive disorders.
Food Examples
High-FODMAP Foods to Watch
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Oligosaccharides: Wheat, onions, garlic, cabbage, kidney beans, chickpeas, lentils, artichokes, asparagus.
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Disaccharides: Milk, soft cheese, ice cream, yogurt.
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Monosaccharides: Apples, pears, watermelon, honey, high-fructose corn syrup, mangoes, cherries.
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Polyols: Peaches, plums, apricots, mushrooms, cauliflower, avocados, artificial sweeteners.
Low-FODMAP Foods to Include
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Fruits like bananas, blueberries, strawberries, citrus fruits, grapes, pineapple, kiwi.
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Vegetables like carrots, spinach, zucchini, bell peppers, eggplant, tomatoes, lettuce.
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Grains like rice, quinoa, oats.
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Proteins like lean meats, firm tofu, chia seeds, pumpkin seeds, quinoa, eggs, seafood.
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Dairy Alternatives like lactose-free milk, almond milk, coconut milk, hard cheeses like parmesan and cheddar.
Following a Low-FODMAP Diet
Elimination Diet
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Removing high-FODMAP foods for about 4-6 weeks can be a great first step for someone experiencing extreme digestive discomfort or IBS. Make sure to monitor all symptoms and changes, as well as ensuring that you are including enough macro- and micronutrients into your diet. Cutting out excessive amounts of food and entire food groups can be dangerous and lead to nutrient deficiencies.
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After the elimination phase, it’s time to start reintroducing foods. Start slowly, only introducing one food at a time. Keep a log and track all symptoms. This will hopefully allow you to identify specific food triggers so you can avoid those altogether.
Conclusion
The low-FODMAP diet certainly isn’t for everyone, but for those frequently experiencing digestive discomfort, it may be worth exploring. It's important to approach this diet safely, focusing on reducing high-FODMAP foods rather than completely eliminating them. This approach is realistic and allows for a better balance without feeling overly restrictive. And if you happen to consume something high in FODMAPs, try not to stress about it–worrying about it can snowball into even more problems. In the end, the goal is to listen to your body and find an approach that works for you.