If you have experienced liquid digestive questions, you know that certain foods can crack Your gut And they cause all kinds of unpleasant symptoms – such as chronic stomach pain, gas, swelling, diarrhea and constipation.
It can be difficult to determine exactly that makes foods feel miserable, but researchers have found that the elimination diet is called a low -fodmap diet can help alleviate digestive discomfort By identifying food, it is most likely to launch it.
Obviously, if you have serious gastrointestinal problems, you should look for a qualified professional. But if you wonder if your low -fodmap diet can help you win And keep your stomach inhabited, here’s what you should know.
What is a low -fodmap diet?
Also known as “Fodmap Nutrition” or “IBS Nutrition”, a low -fodmap diet acts temporarily by cutting from your diet specific group carbohydrate Known as Fodmaps: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polioli. By removing and then re -introductioning these carbohydrates – which are bad (if at all) absorbed into your gut -You can start to understand what foods with a high fodmap of your gut can tolerate, which makes you feel … er, shitty.
Researchers on Monash University In Australia originally formulated the diet To address the role of these carbohydrates in the irritable intestine syndrome (IBS).
Is the low -fodmap diet healthy?
As a short -term regime, a low -fodmap diet is a sure way to understand which food can start your gastro problems so you can get some need. But a lot of healthy staples – including many legumes,, whole cereal,, fruits and vegetables – They play a big role in FODMAPS, so you definitely do not want to ban all Fodmaps forever.
“We want people to eat this food,” says Andrea N. Giancoli, Mph, RD “The idea is more precisely to identify which foods cause symptoms and the rest slowly introduce as part a balanced diet. “
Why will you need professional guidance
Elimination and re -introduction can be a complicated procedure. Although you may be tempted to release the food list to print the Fodmap -a you go with a route do it alone, it is important Talk to the dietitian Who specializes in gastrointestinal disorders and can guide you through each step.
“There are many things that can continue in the stomach and small intestine, so it’s important not to diagnose yourself,” Giancoli says. “You do not want to do a removal diet if it is not necessary or if it will not be effective.”
For starters, the elimination phase is not as simple as a ban on all foods containing fodmaps. You may be able to tolerate certain foods with high fodmap in small serving sizes without starting symptoms. For example, wheat is limited to a low -fodmap diet, but your dietitian may give you the advantage of eating a One -sliced slices of wheat bread from time to time.
And the food lists Fodmap are not as simple as they can seem. Bananas, for example, are a high fodmap when they are ripe, but low -fodmap when they are immature. Legumes are considered to be food with high fodmap, but canned sweet and lentils tend to be lower in FodmaPS, and smaller size portions may not trigger symptoms.
The re -introduction or challenge of the phase may also be ticklish. Let’s be honest with a low-fodmap food list in hand, most of us do not know our disaccharides from our Poliola. The dietist can take you through the steps of reintegration of each subgroup into your diet.
“It is very important to do this in a methodical way to determine which food groups and Fodmap run the symptoms that do not,” says Alicia Galvin, Rd
Bottom line: Everyone tolerance for Fodmaps is different. Working with a dietitian can help you understand what food you need and you do not need to consume – and in what quantities – so you don’t limit more than you need and miss healthy food and key nutrients.
What food can you eat on a low -fodmap diet?
According to researchers of the University of Monash, the following Low Fodmapu food Get green light during the elimination phase:
- Vegetables: Eggplant, green beans, side choy, peppers, carrots, cucumber, salad, potatoes, tomatoes, zucchini
- Fruit: Cantaloupe, grapes, kiwi, tangerine oranges, oranges, pineapple, strawberry, immature bananas
- Milk and alternatives: Almond milk, brie, camembert, feta, hemp milk, hard cheeses, lactose -free milk, soy milk Made of soy extract or “boil” soybean
- Protein: Eggs, solid tofu, usually cooked meat, seafood, tempeh
- Grain and alternatives: Corn (mockery, polenta, tortilla, popcorn), amaranth (inflated), oats, bulgur, quinoa, millet, brown rice, buckwheat, cheese, sour dough bread, wheat/rye/barley without barley
- Sweets: Dark chocolate, maple syrup, rice malt syrup, table sugar
- Walnut and seeds: Macadamia nuts, peanuts, pumpkin seeds, nuts
What food should you avoid on a low -fodmap diet?
High -fodmap foods below should be avoided during the elimination phase and gradually re -introduced with the help of dietitians.
- Vegetables: Artichoke, asparagus, cauliflower, garlic, green peas, leeks, mushrooms, onions, sugar peas
- Fruit: Apples, cherries, dried fruits, mango, nectarines, peaches, pears, plums, watermelon, ripe bananas
- Milk and alternatives: Cow’s milk, cream, evaporated milk, ice cream, soy milk Made of soy (Unlike soybean soy extract or “cooked” soybean grain), sweetened condensed milk, yogurt
- Protein: Legumes, marinated meat, processed meat
- Grain: Wheat/rye/barley -based barley, breakfast cereal, snack products
- Sweets: High fructose corn syrup, honey, sugar -free candy
- Walnut and seeds: Indian Indian runways
Can you lose weight on a low -fodmap diet?
You could lose a few pounds simply because you eliminate a lot of sugar-but it doesn’t make a weight loss diet.
“I never recommend this weight loss diet – just as a therapeutic diet,” Galvin says. “Losing weight requires a long-term diet and lifestyle change, and a low-fodMap diet is not intended for the long term.”
Plus, it’s not a stupidity of a pound loss plan. Not only does a low-fodmaP diet make it much more difficult to find healthy recipes, but you can still overdo it on food that has been approved by FODMAP such as table sugar and dark chocolate. But if you do gas, the hope and other related discomforts of the digestive trouble, the soothing symptoms probably have an advantage over the rapid weight loss.
It repeats itself: this is not a digestive strategy. However, although low-fodmap diet is not easy, under the care of your doctor and the guidance of a registered dietitian, it may be an effective way to understand which food is messed up with your gastrointestinal system and help you get a little relief.
