Key Considerations about Low FODMAP Diet

by Joseph Marie General FODMAP is the abbreviation to refer dietary sugars like Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These five sugars cumulatively referred as FODMAPs are found in almost all the foods we eat, whether in traces or in large quantity. Low FODMAP diet is increasingly being prescribed, as these types of sugars are poorly absorbed in the digestive process. They are not only poorly absorbed in the small intestine, but upon reaching the large intestine, they actually produce gas and demand more water and thus causes trouble.

Why FODMAP is so crucial consideration in the diet?

The above mentioned types of sugars referred as FODMAPs make the most of any sugar- rich diets and they are also found across all kinds of foods in varying quantities. From dairy products to wheat and other grains, fruits and vegetables, all foods have their respective level of FODMAPs. These days dietary consumption of FODMAPs became a crucial consideration as they are known for their disorderly physical effects, including Irritable Bowel Syndrome (IBS) in many people.  Low FODMAP diet basically refers to foods low in the above mentioned types of sugars. A low FODMAP diet is recommended by doctors to treat certain digestive problems and Irritable Bowel Syndrome in many people. Often this diet is introduced for 6-8 weeks at a time and after assessment of the condition of the patient is reintroduced gradually to regular foods.

Which types of sugars are FODMAPs?

FODMAPs are certain carbohydrates or dietary sugars found in most foods we consume. But, all carbohydrates or dietary sugars are not FODMAPs. The types of sugars in diet referred as FODMAPs include mainly Fructose which is derived from fruits, honey, corn syrups, etc., Lactose found in dairy foods, Fructans found mostly in wheat, garlic, onion, etc., Galactans found in veggies and legumes such as beans, lentils, soybeans, etc. and Polyols derived from various sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc. A Low FODMAP diet does not necessarily forbid all these foods from the diet but it prescribes a moderate consumption of them to regulate FODMAP level in the body.

What FODMAPs do in the body?

By character FODMAPs are osmotic which means they attract the water content of the body into the intestinal tract. They are also not digested well and can cause an array of derogatory bowel syndromes in the intestines including diarrhea, constipation, gas, bloating, etc. Some people are extremely sensitive to FODMAPs and to stay clear of such bowel syndromes they particularly need a dietary measure.

FODMAP and dietary measure

Basically a low FODMAP diet helps in reducing these derogatory bowel symptoms. By limiting consumption of foods dense in fructose, lactose, fructans, galactans and polyols one can limit FODMAP consumption to a great extent and stay healthy. People suffering from Irritable Bowel Syndrome (IBS) particularly require keeping a tap on their FODMAP consumption. Those who are suffering from other digestive problems such as Inflammatory Bowel Disease can also find a low FODMAP diet helpful.

High FODMAP foods

High lactose, dairy foods like buttermilk, chocolate, creamy sauces, custard, ice cream, milk of cow's, goat's, sheep's, condensed milk, soft cheeses, sour cream all are high FODMAP foods. Fruits high in fructose like apples, applesauce, apricots, blackberries, boysenberries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, papaya, peaches, pears, plums, persimmon, prunes, watermelon, etc. also come in this category. Legumes such as artichokes, cauliflower, mushrooms, sugar snap peas, also come in this group.

Low FOODMAP foods

Low lactose dairy and hard cheeses are low in FODMAP level. Eggs, meats and fish options such as beef, chicken, deli slices, eggs, fish, lamb, pork, shellfish, turkey, etc. are good options. Fruits such as bananas, blueberries, cantaloupe, cranberries, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, passion fruit, pineapple, raspberries, rhubarb, strawberries, tangerine are low in FODMAP level. Most nuts and leafy vegetables are also good options to control FODMAP level.

Green Press is a healthy juice, soup and salad bar located in Melbourne, providing cold pressed juices, smoothies, kombucha tea, acai bowls, vegan and gluten free desserts for people planning to do juice cleanses and low FODMAP diets.

Sponsor Ads

• Ad Space Available - Rent it Now!

Created on Dec 31st 1969 18:00. Viewed 0 times.

Comments