Facts about the low Fodmap diet

As you can probably guess with the name, irritable bowel syndrome (IBS) has nothing warm and blurred.

From abdominal pain-think that steel to the gremlins stamped on their guts towards diarrhea, flatulence and constipation can demand a serious tribute of physical and mental health. This applies in particular to women and people who were assigned to women at birth (AFB). Studies show that women with IBS feel more fatigue and depression and have a lower quality of life compared to men with IBS.

While there is no cure for IBS, the chronic state can be tightened by what you eat. Something as simple as a broccoli side or a few swallow Soda can turn a five-star meal into a panic with five alarm.

The low -Fodmap diet may help here.

Read: Fast facts: What you need to know about irritable bowel syndrome (IBS) >>

What does Fodmap stand for?

Fodmap stands for fermentable oligosaccharides, disaccecharides, monosaccharides and polyols. These are all unusual words for carbohydrates (sugar) that are not easily absorbed in the small intestine.

As a result, people with IBs and other digestive conditions can have pain, flatulence, diarrhea and cramps after eating high FodMap food.

What is the low fodmap diet?

The low -fodmap diet includes the removal and reintroduction of high FODMAP foods in your diet to see what IBS symptoms trigger. The food reactions vary from person to person. So what can trigger IBS symptoms for one person may not trigger them for another.

The low Fodmap diet should only be carried out for a short time and used as a temporary option to reduce the symptoms.

How does the low fodmap diet work?

The low fodmap diet is basically an excretion game.

This is how it works according to the American College of Gastroenterology:

All high -fodmap foods are removed from consumption for two to four weeks.
After six weeks, Hochfodmap foods are introduced every three days in a row.
If you introduce these foods one after the other, you can learn which food trigger the symptoms (if available).

It is important to note that the diet is temporary and should not be continued over long periods of time. As always, speak to your health service provider (HCP) before trying out the low -fodmap diet -this can lead to nutritional deficits and other health problems.

What are low fodmap diet foods?

Low Fodmap diet -you have it -you guess it! – Run lower amounts of fod maps and less often IBS symptoms.

Low FodMap foods include:

Egg
Insured meat: chicken, beef, pork
Unhealthy seafood: fresh or frozen fish or seafood (with nothing added)
Alternatives for dairy products/dairy products: old hard cheese (cheddar, colby, parmesan), almond milk, cashew milk, eggs, lactos -free milk, lactose -free yogurt, rice milk
Cereals: bread noodles, muesli, pastries from corn, oats, rice, quinoa, written, potato
Vegetables: peppers, bok choy, carrots, celery, chives, cucumbers, eggplants, green beans, kale, salad, potatoes, pumpkin, radish, spinach, tomatoes, winter pumpkin, yams, zucchini
Fruits: blueberries, kantaloupe, grapefruit, kiwi, lemons, lime, papaya, passion fruit, pineapple, raspberries, strawberry nuts/seeds: almond butter, macadamia nuts, peanuts, seeds, walnuts
Sweeten/sweets: dark chocolate, maple syrup, table sugar, rice malt syrup
Artificial sweeteners: aspartame, saccharin, sucralose
Drinks: coffee, diet -soda, teas (but avoid chia, chamomile, dandelion, fennel or oolong)

Read: 5 foods with which you can live 100 (really) >>

What are high -fodmap diet foods?

High FODMAP foods are more difficult to digest and cause pain, gas and flatulence in people who have problems with digestion.

Avoid the following Hochfodmap food to consume a low Fodmap diet:

Meat: marinated meat, poultry or seafood; Sausages, salami, processed meat
Dairy products: goat, cow, sheep’s milk/dairy products; Coconut milk; Pudding; Ice cream; Soft, not filled cheese (brie, cottage cheese, cream cheese, ricotta, sour cream), soy milk, yogurt)
Products based on wheat: muesli, bread, pasta, pastries, crackers, snack sticks made of barley, rye or wheat
Beans and legumes: beans, peas with black eyes, chickpeas (chickpea beans), lentils, lima beans, kidney beans (cannellini beans), pint beans, soybeans, spliters
Vegetables: artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, leek, mushrooms, onions, sugar -Snap inheritance, summer urbis
Fruits: apples (including apple sauce and apple juice,) apricots, avocados, banana, blackberries, fruit in fruits, cherries, dried fruits, fruit juice, grapes, lychee, mango, nectarine, peach, pears, pineapple, plums, watermelon
Nuts: cashew nuts and pistachios
Sugar replacement products: isomalt, lactitol, maltitol, mannit, sorbitol, xylitol
Fiber replacement: Inulin
Drinks: beer, harbor, rosé wine, sherry, soft drinks with corn syrup with high fructose, certain teas (chamomile, chia, dandelion, fennel and oolong)

Who shouldn’t try the low fodmap diet?

The Low Fodmap diet is designed for people with IBS and gastrointestinal conditions. Nutrition is very restrictive, so it is not recommended for people with limited nutritional plans such as vegans and people with food allergies.

Nutrition is also not recommended for people with eating disorders or a disruptive meal.

Read: The advantages and disadvantages of vegan >>

Fodmap or forget it?

If you have IBS or think you could talk to your HCP about the low -Fodmap diet. It’s not for everyone, but if it is right for you, you may be able to curate a delicious diet that reduces the symptoms.

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