The Low FODMAP Diet

Hey y’all!

Hope you are having a lovely Wednesday morning!

Ever since our Dietetic Internship preference list was turned in, I have been feeling as though a weight has been lifted off my shoulders.  Things are out of my hands now.  What’s meant to be, will be!

Doris Day always makes things better!

_____

Speaking of making things better, I have been having terrible, horrible stomachaches lately.  This is something that I have struggled with since I was a little girl.  It was also one of the reasons that prompted me to go vegetarian.

So in order to make myself feel better, I have made an executive decision to try out a Low FODMAP Diet.

[This is not a weight-loss diet.]

Have you heard of the Low FODMAPs Diet before?

FODMAP stands for fermentable oligo-, di- and mono-saccharides and polyols.

Okay, normal people language please:

FODMAPs are poorly absorbed carbohydrates that become the favorite foods of some of the normal, healthy bacteria living in your gut.  When the bacteria eat FODMAPs, a lot of gas is produced. Plus, FODMAPs tend to draw a lot of fluid into your intestine causing bloating, gas, nausea, diarrhea, constipation, or pain.  Studies out of Monash University show that when individuals (most often those with IBS) reduce these rapidly fermenting, short-chain carbohydrate FODMAP foods in their daily diet, they are able to find relief from these symptoms.

FODMAPs foods include certain natural sugars, as well as certain types of fiber.

  • Fructose :: fruit, honey, and juices
  • Lactose:: milk and milk products
  • Sugar polyols such as sorbitol and mannitol :: some fruits, vegetables, and artificial sweeteners
  • Fructans :: wheat, rye, onions, and garlic.
  • Galacto-oligosaccharides (GOS) :: legumes such as chickpeas, kidney beans, or baked beans.

Now, this list makes it sound like you can’t have any fruits or veggies, which is just not true.  Here is a list of some generally, well-tolerated foods.

Fruits

  • 1/2 medium ripe banana
  • 1/2 C blueberries
  • 1/2 C cantaloupe
  • 1/2 large grapefruit
  • 1 small orange
  • 1/3 C citrus juices
  • 1/2 C pineapple
  • 1/2 C grapes
  • 1 medium kiwi
  • 1/2 C strawberries

Vegetables

  • 1/2 C artichokes
  • 1/2 C bell peppers
  • 1/2 C beets
  • 1/2 C baby carrots
  • 2 stalks celery
  • 1/2 C peas
  • 1/2 C kale
  • 2 C leaf lettuce
  • 2 C raw spinach
  • 1/2 C squash or zucchini
  • 1 medium tomato
  • 1 large pickle

Avoid the Following:

  • Agave syrup
  • Brown sugar
  • Chicory
  • Inulin
  • Coconut milk
  • Chocolate and cocoa
  • Fruit juice concentrate
  • Honey
  • Molasses
  • Wheat
  • Sugar alcohols

For a more comprehensive, in-depth description, check out this article at Today’s Dietitian.
How about a grocery list of Low FODMAP foods?  Check out the list complied by Kate Scarlata, RD.
I also have some printed handouts, so give me a shout out if you are curious for more!

_____

Yesterday was my first day following the Low FODMAPs Diet, and I must tell you, I felt awesome when I woke up today.  Not gassy or heavy feeling.  YAY!

I will keep you updated on my progress and let you know if my stomachaches go away for good!

And of course, when I learn more, I will be sure to get you all the info!

Peace!

_____

Sources:
Today’s Dietitian, “The FODMAPs Approach”
Today’s Dietitian, “Successful Low-FODMAP Living”
Candid RD
Low FODMAP.com

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