Is a diet with a low fodmap response to your digestive problems?

If you have experienced ongoing digestive problems, you know that certain foods can cause confusion Your intestine And they cause various unpleasant symptoms – such as chronic stomach pain, gas, flatulence, diarrhea and constipation.

It may be difficult to determine exactly which foods make you feel miserable but scientists have found that an elimination diet called a low fodmap diet can help relieve digestive discomfort It will most likely start by identifying food.

Obviously, if you have serious gastrointestinal problems, you should look for a qualified professional. But if you are wondering if a low -content diet can help you Beat the flatulence And keep your stomach seated, here’s what you should know.

What is a low FODMAP diet?

Also known as “FODMAP DIET” or “IBS DIET”, Diet with a low FODMAP content temporarily cuts out of your diet, a specific group carbohydrate Known as FODMAPS: fermentable oligosaccharides, disaccharides, monosaccharides and polyoles. By eliminating and then re -introduction of these carbohydrates – which are wrong (if at all) absorbed in your intestine -You can start to figure out which foods with a high FODMAP content can tolerate your intestine and which of them you feel … er, miserable.

Scientists on Monash University in Australia Originally formulated a diet Solve the role of these carbohydrates in irritable colon syndrome (IBS).

Is a low -level diet healthy?

As a short -term regime, a low -fodmap diet is a safe way to find out which foods can cause your gastro problems to get some relief. But lots of healthy clamps – including many Legumes, Whole grains, Fruits and vegetables – They are high in FODMAPS, so you definitely don’t want to ban all FODMAPS forever.

“We want people to eat these meals,” says Andrea N. Giancoli, MPH, RD. “The intention is to more precisely identify which foods cause symptoms, and slowly re -establish as part of a Balanced diet”

Why you may need professional leadership

Elimination and re -introduction can be a complicated process. So even if you may be tempted to burn a list of foods for printing and go on the DIY route, it’s important Talk to a diet that specializes in gastrointestinal disorders and can guide you through every step.

“There are a lot of things in the stomach and the small intestine, so it’s important not to not diagnose yourself,” Giancoli says. “You don’t want to do an elimination diet if not necessary or if not effective.”

To begin with, the phase of elimination is not as simple as the ban on all foods that contain FODMAPS. You may be able to tolerate certain high -level meals in small portions of portions without evoking symptoms. For example, wheat is limited to a low FODMAP diet, but your dietologist can provide you with a manual to eat and a single slice of wheat bread here and there.

And FODMAP food lists are not as simple as they may seem. For example, bananas are highly penmap when they are ripe but immature. Legumes are considered a food with a high penmap content, but canned chickpeas and lentils are lower in FODMAPS and smaller portions may not cause symptoms.

The re -introduction or challenge phase can also be complex. Let us be honest-dokonce with a list of foods with a low fodmap in our hand, most of us do not know our disaccharides from our polyols. A dietitologist can go through the steps of the integration of each subgroup into your diet.

“It is very important to do this methodical way to determine which groups of food and fodmaps evoke symptoms and which not,” says Alicia Galvin, RD

Bottom line: Everyone tolerance for FODMAPS is different. Working with a dietologist can help you find out which meals you should and should not consume – and in what amount – so you do not limit more than you need and miss healthy food and key nutrients.

What meals can you eat on a low -fodmap diet?

According to scientists from Monash University, the following FODMAP Low -content food Get green light during the elimination phase:

• Vegetarians: Aubergine, green beans, side choy, pepper, carrot, cucumber, salad, potatoes, tomatoes, zucchini
• Fruit: Cantaloupe, Grapes, Kiwi, Mandarin Oranges, Oranges, Pineapple, Strawberry, Unripe Bananas
• Milk and alternatives: Almond milk, brie, camembert, feta, hemp milk, hard cheeses, milk without lactose, soy milk Made of soybean or soybean extract
• Protein: Eggs, solid tofu, ordinary boiled meat, seafood, tempeh
• Grains and alternatives: Corn (COB, Polenta, tortilla, popcorn), amaranth (bloated), oats, bulgur, quinoa, millet, brown rice, buckwheat, sorghum, spellbed sourdough bread, wheat/rye/barley bread without barley without barley without barley without barley without barley
• Sweets: Dark chocolate, maple syrup, malt of malt, table sugar
• Nuts and seeds: Macadamia nuts, peanuts, pumpkin seeds, walnuts

What foods should you avoid in a low FODMAP diet?

Foods below with a high penmap content should generally avoid during the elimination phase and gradually re -establish it with a dietitian.

• Vegetarians: Artician, asparagus, cauliflower, garlic, green peas, pores, mushrooms, onions, peas with sugar
• Fruit: Apples, cherries, dried fruit, mango, nectarines, peaches, pears, plums, melon, ripe bananas
• Milk and alternatives: King of milk, pudding, evaporated milk, ice cream, soy milk Made of soybean beans (Unlike soybean extract or “soy beans”), sweetened condensed milk, yogurt
• Protein: Legumes, marinated meat, processed meat
• Grains: Wheat/rye/barley based on bread, breakfast cereals, refreshments
• Sweets: Corn syrup with high content of fructose, honey, sugar -free candy
• Nuts and seeds: Cashew, pistachios

Can you lose weight on a low FODMAP diet?

You can lose a few pounds simply because you eliminate a lot of sugar-but it doesn’t mean diet of weight loss.

“I never recommend this diet for weight loss – only as a therapeutic diet,” says Galvin. “Weight loss requires a long -term diet and lifestyle changes, and low FODMAP diet is not intended for a long time.”

Moreover, it is not a reliable weight loss plan. Low FODMAP diet not only makes it difficult to find healthy recipes, but you can still exaggerate it on food approved by FODMAP, such as table sugar and dark chocolate. But if you are dealing with gas, bloating and other related discomfort of digestive problems, calming your symptoms probably has a priority over a rapid weight loss.

This carries repetition: this is not a-it-yourself digestive strategy. But while a low-fodmap diet is not easy, under the care of your doctor and the management of a registered dietologist it can be an effective way to find out which foods play with your gastrointestinal system-A will help you get relief.