If you have experienced digestive problems in progress, you know that certain foods can wreak havoc on your intestine and cause all kinds of unpleasant symptoms – such as chronic stomach pain, gas, bloating, diarrhea and constipation.
It may be difficult to determine exactly what foods make you feel miserable, but the researchers have found that an elimination diet called the low Fodmap diet can help relieve digestive discomfort By identifying the foods most likely to trigger it.
Obviously, if you encounter serious gastrointestinal problems, you must request the advice of a qualified professional. But if you are wondering if a low Fodmap diet can help you beat the bloating and keep your stomach set, here is what you need to know.
What is a low fodmap diet?
Also known as “Fodmap diet” or “Diet IBS”, a low Fodmap diet operates by temporarily cutting a specific group of known carbohydrates under the name of fodmaps: oligosaccharides, disaccharides, monosaccharides and firm polyols. By eliminating and then reintroducing these carbohydrates – which are bad (if not at all) absorbed in your intestine – You can start to determine which foods with a high mobile that your intestine can tolerate, and which they make you feel … uh, crappy.
Researchers at Monash University in Australia Originally formulated the diet To approach the role of these carbohydrates in irritable colon syndrome (IBS).
Is a diet with low Fodmap healthy?
As a short -term diet, a low Fodmap diet is a safe way to determine what foods can trigger your gastro problems so that you can get an essential relief. But many healthy staples – including many legumes, whole grains, fruits and vegetables – are rich in Fodmap, so you certainly do not want to ban all Fodmap forever.
“We want people to eat these foods,” said Andrea N. Giancoli, MPH, RD “The idea is to identify more precisely which foods cause symptoms and slowly reintroduce the rest in the context of a balanced diet. »»
Why you might need professional advice
Elimination and reintroduction can be a complicated process. So, even if you may be tempted to draw a list of printable fodmap food and buy the DIY route, it is important to talk to a dietitian Who specializes in gastrointestinal disorders and can guide you through each stage.
“There are a lot of things that can continue in the stomach and the small intestine, so it is important not to diagnose,” explains Giancoli. “You don’t want to make an elimination diet if it is not necessary, or if it will not be effective.”
To start, the elimination phase is not as simple as prohibiting all foods that contain FODMAP. You may be able to tolerate certain foods with high fodmap in small portions without triggering symptoms. For example, wheat is limited to a low Fodmap diet, but your dietitian can give you the green light to eat a Unique slice of wheat bread from time to time.
And the Fodmap food lists are not as simple as they may appear. Bananas, for example, are raised in FOD when ripe, but low in FOD when they are not ripe. Legumes are considered a strong FOD food, but canned chickpeas and lenses tend to be lower in FODMAP, and the size of smaller portions may not trigger symptoms.
The reintroduction or challenge phase can also be delicate. Let us be honest – even with a list of low mobile food in hand, most of us do not know our disaccharides of our polyols. A dietitian can guide you through the reintegration stages of each sub-group in your diet.
“It is very important to do so methodically to determine which foods and groups Fodmap trigger symptoms and which do not do it” Alicia Galvin, RD
Conclusion: everyone’s tolerance for FODMAP is different. Working with a dietitian can help you determine what foods you should and should not consume – and in which quantities – you do not restore more than what you need and lacking healthy foods and key nutrients.
What foods can you eat on a low Fodmap diet?
According to researchers from Monash University, the following FOD food Get the green light during the elimination phase:
- Veggies: Aubergine, green beans, bok choy, pepper, carrot, cucumber, lettuce, potato, tomato, zucchini
- Fruits: Cantaloup, grapes, kiwi, mandarin oranges, oranges, pineapple, strawberry, non -ripe bananas
- Dairy and alternatives: Almond milk, brie, camembert, feta, hemp milk, hard cheeses, lactose -free milk, soy milk Made from extract from soy protein or “dissected” soy beans
- Protein: Eggs, firm tofu, natural cooked meats, seafood, tempeh
- Grains and alternatives: Corn (Cob, Polenta, Tortilla, Pop-Corn), amaranth (soufflé), oats, boulgour, quinoa, millet, brown rice, buckwheat, sorghum, spelled sourdain bread, wheat / rye / bread without barley
- Candy: Dark chocolate, maple syrup, rice malt syrup, table sugar
- Nuts and seeds: Macadamia nuts, peanuts, pumpkin seeds, nuts
What foods should you avoid on a low Fodmap diet?
Foods with high content in the bill below should generally be avoided during the elimination phase and gradually reintroduced using a dietitian.
- Veggies: Artichokes, asparagus, cauliflower, garlic, green peas, pea, mushrooms, onion, sugar peas
- Fruits: Apples, cherries, dried fruits, mangoes, nectarines, peaches, pears, plums, watermelon, ripe bananas
- Dairy and alternatives: Cow’s milk, custard, evaporated milk, ice cream, soy milk Made from soybeans (Unlike soy protein extract or “dissected” soy beans), sweet condensed milk, yogurt
- Protein: Legumes, marinated meats, transformed meats
- Grains: Wheat / rye / barley breads, breakfast cereals, snack products
- Candy: Corn syrup rich in fructose, honey, sugar -free candy
- Nuts and seeds: Cashews, pistachios
Can you lose weight with a low Fodmap diet?
You could lose a few pounds simply because you eliminate a lot of sugar – but that does not make a weight loss diet.
“I never recommend this diet for weight loss – only as a therapeutic diet,” explains Galvin. “Weight loss requires a long -term diet and lifestyle changes, and a diet with low FODMAP is not intended to be followed in the long term.”
In addition, this is not a foolproof weight loss plan. Not only does a low Fodmap diet make much more difficult to find healthy recipes, but you can always do too much on food approved by Fodmap such as table sugar and dark chocolate. But if you are dealing with gas, bloating and other associated discomforts of digestive distress, the appeasement of your symptoms probably has the priority of rapid weight loss anyway.
It is repeated: it is not a digestive strategy to do yourself. But although a low mobilization diet is not easy, in the care of your doctor and the advice of a registered dietitian, it can be an effective way to determine which foods spoil your gastrointestinal system – and help you get some relief.
