by Rachel Stuck, RDN
This article focuses on understanding FODMAPs and using a low FODMAP diet to combat chronic stomach issues.
What if I told you that one of the latest diet trends includes cutting out a variety of fruits, vegetables, and whole grains? You’d probably initially think, “All right, I’m not that surprised because all of the latest diets cut something out. But vegetables too? This has gone too far!”
Allow me to introduce you to the low FODMAP diet. Yep, this diet cuts out certain vegetables, but only for a short period. Even more importantly, no one is claiming this diet will magically make ten pounds of your midsection disappear. Your next thought might be, “Ok, so what’s the point?”
The low FODMAP diet is recommended to help people get to the bottom of their never-ending stomach discomfort. Long stretches of bloating, uncomfortable bathroom visits, and just feeling “icky” after eating have been relieved by following the low FODMAP diet.
This diet offers hope and may provide solutions for those who struggle with:
So, where does this interesting name come from?
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.
FODMAPs are short-chain carbohydrates and sugar alcohols that are found naturally in foods and can be used as food additives. FODMAP carbohydrates are highly osmotic, meaning they draw water into the intestinal tract. People who lack certain enzymes may find FODMAP carbohydrates difficult to absorb and digest. When food traveling through their gut is fermented by gut bacteria in the GI tract, they may experience bloating, gas, inflammation, cramping, and diarrhea.
FODMAP Components, Defined (1)
(And) Polyols, also known as sugar alcohols, are found naturally in some vegetables and fruits. Polyols are also manufactured as reduced-calorie sweeteners, and the term “sugar alcohol” refers to their chemical structure. Sorbitol and mannitol are two common sugar alcohols found in the diet.
The low FODMAP diet is not a long-term diet; instead, it is a two-step diet that first eliminates a variety of foods and then slowly reintroduces them to help individuals find the likely offenders causing their ongoing discomfort.
Some people react to specific FODMAPs and not others. For example, dairy causes a reaction in some people, but nuts do not. Others may react to high FODMAP foods but are fine with moderate FODMAP foods.
See the list below for examples of common high FODMAP foods and their low FODMAP alternatives. As you can see, even though some foods would be excluded for a period of time, a low FODMAP diet still allows you to enjoy a wide variety of foods.
If you feel that following a low FODMAP diet would be a good next step for you, Ixcela is here to help. Start by taking our accurate gut health test. Then, with personal support from one of our registered dietitians, you will be well on your way to targeting the root cause of your issues. We will help you determine if a low FODMAP diet is the best option for you and ensure that you have the resources you need to safely and successfully improve your stomach issues.
Optimal fitness begins at home with the Ixcela Internal Fitness™ Test Kit. Ixcela’s innovative test analyzes gut-related markers in a small amount of blood to assess your gut health. Based on your results, our registered dietitians create personalized nutrition, exercise, supplement, and lifestyle recommendations to help you feel better. To learn more about how nutrition affects gut health, visit Ixcela.com
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Eat Freely
(Low FODMAP)
May Cause Symptoms
(Moderate FODMAP)
Avoid
(High FODMAP)
Note: This list is intended for informational purposes and is not a complete list of all FODMAP-containing foods. For a more extensive list of foods to avoid and foods to include if following a low FODMAP diet, refer to dietary recommendations from Monash University.
“About Us.” About IBS, The Low FODMAP Diet Approach. aboutibs.org/low-fodmap-diet/what-are-fodmaps.html.
“FODMAP Food List.” FODMAP Food List | IBS Diets, 14 Mar. 2019, www.ibsdiets.org/fodmap-diet/fodmap-food-list/.
Kresser, Chris. Paleo Low-FODMAP Diet Food List http://kresserinstitute.com/wp-content/uploads/Paleo-Low-FODMAP-Diet-Food-List-1.pdf
Registered Dietitian Nutritionist Rachel Stuck has a background in culinary arts and nutrition counseling. Rachel takes a positive approach to nutrition: she avoids recommending restrictive diets and instead focuses on helping people choose foods that promote health and well-being. She is passionate about empowering and assisting Ixcela members as they develop their unique, gut-healthy lifestyles. |
|
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Interested in learning more about Ixcela? Check out Ixcela’s microbiome test, personalized nutrition and fitness plans, and other tools to help you optimize your health.
|