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Have you tried specific low FODMAP foods to reduce bloating, IBS and other digestive issues?

A “FODMAP diet” has been trending lately, and it’s something that Dana Cohen MD incorporates for her patients, with my help as a  Health & Nutrition Coach at Complete Wellness NYC. I wanted to dive into it more and explain what FODMAP foods are, how they cause bloating, and how to eat foods low in FODMAP to reduce digestive issue symptoms.

FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides and Polyols”.

The easiest way to remember it is that FODMAP foods are a collection of short-chain carbohydrates that are poorly digestible.

“Instead of being easily digested, they reach the far end of the intestine where the gut bacteria reside. The gut bacteria then use these carbohydrates for fuel, producing hydrogen gas and causing all sorts of digestive symptoms. FODMAPs also draw liquid into the intestine.” Nutrition Authority Healthline.com

Foods that are high of FODMAP produce hydrogen gas and cause all sorts of digestive symptoms including bloating, gas, diarrhea, IBS, stomach cramps, pain, constipation and leaky gut. Many of these symptoms are caused by distention of the gut, which can also make your belly look bigger.

“Although not everyone is sensitive to FODMAPs, this is very common among people with irritable bowel syndrome.” Kris Gunnars, BSc

If you experience digestive issues, consider cutting foods out that are poorly digestible short-chained carbohydrates aka “FODMAPs”.

So stay away from common FODMAPs, including:

·      Fructose: A simple sugar found in many fruits, vegetables, and added sugars.

·      Lactose: A carbohydrate found in dairy products like milk.

·      Fructans: Found in many foods, including gluten grains like wheat, spelt, rye and barley.

·      Galactans: Found in large amounts in legumes.

·      Polyols: Sugar alcohols like xylitol, sorbitol, maltitol, and mannitol. They are found in some fruits and vegetables, and often used as sweeteners.

Benefits of a low FODMAP diet include:

·      Less gas.

·      Less bloating.

·      Less diarrhea.

·      Less constipation.

·      Less stomach pain.

·      Opportunity to heal IBS.

The FODMAP diet doesn’t have to be a life-long commitment, just stay away from these foods to reduce digestive symptoms.

DO NOT EAT:

Here is the NO LIST, these are foods high in FODMAPs.

  1. Fruits (can contain high fructose): Apples, Apricots, Avocado, Blackberries, Blackcurrants, Boysenberry, Cherries, Currants, Custard apple, Dates, Feijoa, Figs, Goji berries, Grapefruit, Guava, unripe, Lychee, Mango, Nectarines, Pawpaw (dried), Peaches, Pears, Persimmon, Pineapple (dried), Plums, Pomegranate, Prunes, Raisins, Sea buckthorns, Sultanas, Tamarillo, Tinned fruit in apple/pear juice, Watermelon
  2. Sweeteners: Fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.
  3. Dairy products: Milk (from cows, goats, and sheep), ice cream, yogurts, sour cream, soft and fresh cheeses (cottage, ricotta, etc) and whey protein.
  4. Vegetables: Artichokes, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, shallots.
  5. Legumes: Beans, chickpeas, lentils, red kidney beans, baked beans, soybeans.
  6. Wheat: bread, pasta, most breakfast cereals, tortillas, waffles, pancakes, crackers, biscuits.
  7. Other grains: Barley and rye.
  8. Beverages: Beer, fortified wines, soft drinks with high fructose corn syrup, milk, soy milk, fruit juices.
  9. Sweeteners: Fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.

 

YES EAT THESE

These foods are okay to eat on a low-FODMAP diet:

  1. All organic meats, fish, and egg (very important they are organic, otherwise can contain wheat and corn syrup)
  2. All fats and oils including coconut oil, avocado oil, olive oil and tiger nut oil.
  3. Most herbs and spices.
  4. Nuts and seeds: Almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds (not pistachios, which are high in FODMAPs).
  5. Fruits: Ackee, Bananas, Bilberries, Blueberries, Breadfruit, Carambola, Cantaloupe, Cranberry, Clementine, Dragon fruit, Lingonberries, Grapes, Guava, ripe, Honeydew and Galia melons, Kiwifruit, Lemon including lemon juice, Lime including lime juice, Mandarin, Orange, Passionfruit, Pawpaw, Papaya, Pineapple, Plantain, peeled, Raspberry, Rhubarb, StrawberryTamarind
  6. Sweeteners: Maple syrup, molasses, stevia and most artificial sweeteners.
  7. Dairy products: Lactose-free dairy products and hard cheeses (including brie and camembert).
  8. Vegetables: Alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, chives, olives, parsnips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini.
  9. Grains: organic corn, gluten-free oats, rice, quinoa, sorghum, tapioca.
  10. Beverages: Water, coffee, and tea.

Remember that foods with short-chain carbohydrates aren’t “bad foods”, there is no way an apple is a bad food for example, it is simple a short chain carbohydrate that is difficult to digest if you have digestive issues.

References:

1.     https://www.healthline.com/nutrition/fodmaps-101#section2 Written by Kris Gunnars, BSc on June 15, 2017

2.     http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

3.     http://fodmapfriendly.com/what-are-fodmaps/

 

To find out more about our nutritional offerings, and how Liana can help you with your digestive issues visit https://www.completewellnessnyc.com/