Low FODMAP Diet
I am sure that you must have followed my previous post on Low FODMAP Diet (Must read). I had been following this diet in the past when I was suffering from IBS. This diet healed my gut and made me realize that I was better off with a gluten free diet. Incidentally, recently I have shifted back to the same diet, not because of IBS but for over all health reasons.
I came to know that Low FODMAP Diet is trending these days. If you go through the above mentioned link, you will understand the basics about it. For the uninitiated Low FODMAP Diet is actually designed for those who suffer from irritable bowel syndrome or IBS. IBS is a chronic health problem and its symptoms involve bloating, abdominal pain and changing bowel habit.
What does FODMAP stand for?
It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. In common terms, they are nothing but carbs. They are found in foods like garlic, onions, mushrooms, lentils, apples and milk. These don’t get absorbed properly and pass out of the small intestine and enter the colon to get fermented by bacteria. This causes gas leading to wind, bloating and stomach pain. It can also cause diarrhea, constipation or both combined.
Low FODMAP diet
When you follow this diet, you eliminate high FODMAP foods from your diet for a period of 6 to 8 weeks and replace them with the right alternatives. This is done under the guidance of a dietician. After that time period, a little amount of FODMAP foods get re-introduced in the diet to find out the tolerance level. The Low FODMAP diet is not meant for life as you need many high FODMAP foods to let good bacteria grow in the gut.
You must also note that not everyone has issues with every FODMAP. Sometimes one or two kinds of FODMAPs also can trigger the symptoms. Why this happens is not known and you should go in for a low FODMAP diet only when you have any symptoms.
High FODMAP foods
The following foods are high in FODMAPs
- Wheat and barley
- Artificial sweeteners
- Dried fruits
- Onion and garlic
- HFCS (high fructose corn syrup)
- Ice cream
What do experts say?
If you suffer from IBS, a low FODMAP diet can be very effective. It is backed by science and when followed the right way can help in reducing the symptoms. It is a dietary approach that has treated a lot of people. Though it can be challenging to follow the diet at times, the efforts result in great rewards.
Does this diet work for those who want to lose weight?
It may not necessarily help you lose weight especially if you remove wheat from your diet and go in for gluten free processed food. However, you can shed weight when you stop eating processed stuff and consume more of fruits, veggies and other whole foods.
By following this diet, you are also modifying the gut bacteria that play an essential role in obesity. Research is on but the connection is not very clear at the moment. Whatever be the case, this diet pattern can help you in getting rid of bloating and symptoms of food intolerance.
You need to keep in mind that this diet is not meant for weight loss!
Is it easy to follow?
You should follow this diet under the guidance of a dietician and talking about its convenience, the recipes are quite easy to find. Eating out is not hard. You simply need to be vigilant. At the restaurant, you can order rice with protein and veggies with low FODMAP. Ask for the salad dressings and sauces to be served on the side.
Talking of alcohol, say no to beer, sweet wine and rum. Be cautious with alcohol intake and if you are indulging anyway, you should exercise moderation.
Hope you found this information about Low FODMAP Diet useful!
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