What does FODMAPs stand for?
Oligosaccharides (comprised of fructans and galactans)
Disaccharides (milk sugar lactose)
Polyols (sugar alcohols such as sorbitol, mannitol, xylitol, and maltitol)
High FODMAP foods include the following:
Fruits: apples, cherries, pears, watermelon, banana, grapefruit, blackberries, nectarines, plums
Vegetables: asparagus, snap peas, garlic, onion, peas, soy bean, cauliflower, mushrooms
Dairy: ricotta cheese, cottage cheese, cow's milk, ice cream, yogurt
Grains: rye, wheat, barley
Sweeteners: honey, agave, corn syrup, mannitol, sorbitol, xylitol
Legumes & Nuts: pistachios, cashews, black beans, kidney beans, split peas
If you think you may be plagued with a FODMAP intolerance, your best course of action is to follow a short-term elimination diet. Temporary elimination of high-FODMAP foods has been shown to provide relief of gut symptoms, partiularly in people with IBS or IBC. The long list of high FODMAPs can seem daunting and intimidating, but the good news is that most people are not negatively affected by all of these foods on a regular basis. FODMAP intolerance does not affect everyone the same, therefore the elimination process should be treated as such.
Food elimination has been deemed an effective plan when experiencing gut discomfort. Lucky this method has been incorporated into the Medical System and gained attention among health enthusiasts. Research has shown this elimination plan is a positive way to rule out troublesome foods.
Follow these 3 steps to isolate the foods that may be behind your bloating & digestive discomfort.
1. Food Journaling
Make a list of what high FODMAPs you eat daily and isolate those items
Completely remove these foods from your diet for 4-6 weeks
Add ONE of the eliminated foods every 3-7 days and assess tolerance in your food journal. If an item is not tolerated, remove it again and move on to the next food. Again, this plan should be temporary and not exceed 6 weeks. If you continue to have symptoms or think you require a longer elimination, discuss it with your doctor first.
NEED A FODMAP MEAL PLAN?
You can request one on Dean's Metabolic365 online program
Email Mr365 ( Dean Brandt) at DeanXtremeBrandt@gmail.com