All you need to know about the FODMAP diet

By Henar -

All you need to know about the FODMAP diet

 This diet is designed to help people with irritable bowel syndrome (IBS) and/or small bowel bacterial overgrowth (SIBO) learn which foods cause problems and which reduce symptoms. It is a very restrictive temporary eating plan. A person can not follow them for a long time. It's just a short discovery process to identify irritating foods for IBS sufferers; Food is a common cause of symptoms such as stomach pain and bloating. So, restricting certain foods can greatly improve these symptoms. This is where the low-FODMAP diet comes in.

What is FODMAP?

The FODMAP diet is a low fermentable carbohydrate diet



FODMAP stands for fermentable oligosaccharides, which are indigestible short-chain carbohydrates that gut bacteria ferment, increasing the production of gases and short-chain fatty acids.

FODMAPs are notorious for triggering gastrointestinal symptoms such as bloating, gas, stomach pain, and altering bowel habits ranging from constipation to diarrhea or a combination of the two. Some foods contain only one type of FODMAP, while others contain several types.

 

The primary dietary sources of the four groups of FODMAPs are:

Low sugars: wheat, rye, nuts, legumes, artichokes, garlic and onions.

Disaccharides: Products containing lactose such as: milk, yogurt, soft cheese, ice cream, yogurt, condensed milk, and whipped cream.

Monosaccharides: Foods that contain fructose, including fruits such as apples, pears, melons, and mangoes. and sweeteners such as honey and high-fructose corn syrup.

Polyols: Mannitol and sorbitol in apples, pears, broccoli, pit fruits, mushrooms, and peas, as well as xylitol and isomalt in low-calorie sweeteners, such as those in sugar-free gum and mint.

 

What foods can be eaten in a FODMAP diet?

When following the FODMAP diet, it is allowed to eat some types of foods


Fortunately, many foods are naturally low in FODMAPs. Here is a list of foods you can eat while on a low-FODMAP diet:

Proteins: Beef, chicken, eggs, fish, lamb, prawns, and tofu.

Whole grains and starches: white and brown rice, lentils, corn, oats, quinoa, and potatoes.

Fruit: blueberries, berries, pineapple, watermelon, cantaloupe, kiwi, limes, guava, starfruit, grapes,

 And strawberry.

Vegetables: bean sprouts, peppers, radishes, carrots, celery, eggplant, cabbage, tomatoes, spinach, cucumbers, pumpkin, and zucchini.

Nuts: Almonds (no more than 10 per serving), peanuts, walnuts, and pine nuts.

Seeds: pumpkin, sesame and sunflower seeds, as well as linseeds.

Dairy products: Lactose-free milk, Greek yogurt, Parmesan cheese, cheddar cheese, and mozzarella cheese.

Oils: Coconut oil and olive oil.


Drinks: mint tea and water.


Spices: cumin, saffron, cinnamon, paprika, coriander, cardamom, soy sauce, fish sauce, some chile-based products, ginger, mustard, pepper, salt, white rice vinegar, and wasabi powder.

 

FODMAP diet benefits


There are many health benefits of a low-FODMAP diet for people with IBS, including improved digestive symptoms and an improved quality of life.

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