What are FODMAP Foods?
January 28, 2019
Bloating, Gas and Pain? OH MY!
As we all know, food is a common trigger of digestive issues. I get questions all the time regarding the best items to eliminate when struggling with gut discomfort. Today, I wanted to discuss foods that are high in fermentable carbs, which can cause symptoms like gas, bloating and stomach pain.
These carbs are known as FODMAPs. Foods can be classified as either high or low in these sneaky and sometimes destructive carbs. As a Digestive Nurse Practitioner I am very familiar with these types of foods and often work with patients/clients to eliminate specific items causing chaos.
Now what the heck does this mean? Well, FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are the fancy scientific names for carbs that may cause digestive issues. (See the chart below for the specifics).
WHY do these carbs cause this?
When the digestive tract is stressed these foods are not broken down properly and actually ferment in the digestive process, thus creating gas, pain and bloating. This is not due to an immune response, but rather an intolerance to specific foods.
Eliminating/limiting high-FODMAP foods may provide remarkable relief of gut symptoms, particularly in people with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD). These foods can also affect anyone with an inflamed digestive tract from stress, toxins, or antibiotic use. Now you do not have to eliminate all the foods on this list, as that may seem overwhelming and unnecessary. Here are some simple tips to tackling your High FODMAP foods:
- In order to make it easier lets determine which foods you consume regularly. Make a list of what high FODMAPs you eat daily and isolate those items.
- Now, you can do one of two things….. Either eliminate all the common High FODMAPs you consume or remove them one at a time. Personally, taking out the main ones from your day-to-day all at once will help eliminate the symptoms quickly.
- Give yourself 2 weeks off these items and then add them back in one at a time to determine the culprit of all those bad gas episodes… You know what I mean ;)….. Keep note of the foods which are not tolerated!
To help decide whether restricting certain foods is right for you check out this list of HIGH-FODMAP items to below.
Questions…. Please ask! We can talk tips and tricks to food elimination!
Check out the foods below…….
Here is a list of foods that may help keep the gut calm. Foods low in FODMAPs are ideal to eat when suffering from some “not so fun” gut isses.
Here are some of my Favorite Gut Supplements:
- Digestwel– I take this with breakfast, lunch and dinner. Breaks down protein, carbs and fats for better absorption and less discomfort.
- Pre and Probiotics– 1 pixie a day keeps the Dr. away! This combo stick helps to feed and populate the good bacteria in our gut! DO NOT be someone who uses those gummy probiotics! You want quality!
- Repair– The gut loves a little L-Glutamine and Fiber! This helps to heal the intestinal wall and also feed to bacteria! Repair is a great product which allows the gut to rebuild. L-Glutamine is an important essential amino acid and acts as a building block for intestinal repair!
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