his article is about the FODMAP diet plan. Many people are unaware of what foods they can and cannot eat on this low-FODMAP diet, but we're here to help! This blog post will give you a list of all the foods that are allowed and not allowed for your diet.
The FODMAP Diet
FODMAP Diet stands for Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides, And Polyols.
Some people have trouble digesting these types of carbohydrates because they aren't broken down by the enzymes in our gut and instead make their way to the large intestine, where bacteria can ferment them.
The diet was first developed for people with irritable bowel syndrome - but more recently, it has been found to be helpful for other conditions such as coeliac disease, Crohn's disease, and ulcerative colitis.
Side Effects Of Fodmap Diet
There are certain side effects that you might encounter when doing this kind of diet. However, these are not the only side effects.
The most common side effect for many people is stomach pain or discomfort, which may have some gas and bloating to go along with it. This can result from giving up particular types of carbohydrates that you might've been eating on a regular basis before starting this diet.
Another potential complication is that you may lose weight too quickly. This is because of the reduction in calories and carbohydrates, leading to more rapid weight loss than desired.
If you're trying to keep your cholesterol levels down, this diet could also pose a problem since high fat intake has been shown to increase LDL (bad) cholesterol levels while reducing HDL (good) cholesterol levels.
Another effect you might experience is that you might feel like certain foods are triggers for your stomach problems. This can be difficult because now that you're on this diet, these trigger foods have been eliminated from the list of options that may cause frustration or depression.
What Can FODMAP Diet Do To You?
Although there are some bad side effects of following the FODMAP diet, it can still offer many benefits.
Abdominal Pain Relief
When it comes to your abdominal pain, the FODMAP diet can help. It has been shown to decrease abdominal pain by 55%.
Abdominal Bloating Relief
A lot of people who have tried the FODMAP diet noticed a significant reduction in their abdominal bloating.
The increase in soluble fiber from this diet may be able to lead to weight loss because it may help you feel fuller faster.
Reduce Or Eliminate Constipation
The FODMAP diet has been shown to reduce the risk of developing and meeting its criteria for constipation by at least 66%.
Improvement In Ibs Symptoms
It's estimated that 75% of people who follow this diet have seen improvement in their irritable bowel syndrome (IBS) symptoms.
Improvement In Dyspepsia Symptoms
The FODMAP diet has been shown to improve the severity of painful or difficult swallowing and abdominal pain caused by indigestion after eating, which is otherwise known as dyspeptic disorders.
Reduction In Migraines Headaches
Around 45% reduction in the frequency of migraine headaches.
Reduction In Symptoms Associated With Chronic Fatigue Syndrome
People who have been diagnosed with chronic fatigue syndrome and are following the FODMAP diet seem to be experiencing less severe symptoms on a day-to-day basis than those not following it.
Reduced Risk Of Colorectal Cancer
The FODMAP diet may be able to help reduce the risk of people who have colorectal cancer from developing new lesions.
Reduced Risk For Diabetes Mellitus
It has been shown that following this diet reduces the risk of type II diabetes by 26%. It also helps with glycemic control and can improve blood sugar levels in people with type II diabetes.
Reduced Risk For Heart Disease
One study found that following the FODMAP diet resulted in a reduction of cardiovascular events by 30%. This was more pronounced in people who had metabolic syndrome and those at high risk for developing it as well.
Improvement In Quality Of Life
Many who have followed this diet have seen improvements in their quality of life.
Improvement In Anxiety Levels
People who were following the FODMAP diet saw a decrease in their anxiety symptoms by at least 40%. This was more pronounced when people had IBS and those with other conditions such as chronic fatigue syndrome, migraine headaches, etc.
FODMAP Diet Plan
When it comes to planning your FODMAP diet, there's no need to worry because it is not complicated. The first step is figuring out your trigger foods and then eliminating them from your diet for a few weeks or as long as needed.
If you have an IBS flare-up and experience bloating, gas, abdominal pain, or diarrhea after eating a particular type of food more than three times in one week, this type of food likely contains high levels of FODMAPs.
It's best to record what foods are causing these symptoms so you can avoid them in the future.
It's important to remember that FODMAPs are found not only in foods but also in some medications, so be sure to consult with your doctor before making any changes to your diet or medication regime.
The next step is finding out what low-FODMAP alternatives exist for the high-FODMAP foods you want to avoid. For example, if you find that rice is a trigger food, it's best to replace your high-FODMAP foods like oatmeal with low-FODMAP alternatives such as quinoa.
It may take some experimentation but eventually, you will figure out what works for you and creates the healthiest FODMAP diet plan possible for yourself.
FODMAP Diet Tips
- Eat plenty of vegetables. Vegetables are high in fiber and water content, making them a great food for those on the FODMAP diet to eat since they will be more able to digest it well than other foods with higher concentrations of sugar or starch.
- Limit your intake of foods high in sugar or starch. These include apples, pears, watermelon, and even potatoes if cooked poorly (like french fries). If you have some fruit that is considered high on the Fodmap spectrum, make sure to eat it with yogurt, miso, or some other type of dairy product.
- If you have lactose intolerance and are on the FODMAP diet, you must be careful about what types of milk products you can consume. Lactose-free milk is not considered to be high in sugar or starch, and it is a good option to go with if you are lactose intolerant.
- Lactase supplements can also be used to help improve the digestion of dairy products when following the FODMAP diet.
- You can also try soy milk and other non-dairy products that are on the FODMAP spectrum to see which one works best for you. The only downside is these tend to be more expensive than regular organic or whole cow’s milk, so make sure you have a budget in mind before making your purchase.
- Talk to your doctor about whether or not this could work for you, as there may be other reasons why your stomach is not feeling well.
List Of Foods For Fodmap Diet
Foods that are good for your FODMAP diet are high in fiber, low-fat, and not too sugary. Some good examples are:
- Brown rice
- Cooked vegetables including broccoli, spinach or carrots.
- Fruit such as bananas, apples, or pears
- Lentils and pulses with no additional ingredients
- Plain yogurt without added fruit
- Coconut water
- Wheat flour products (bread, pastry, biscuits)
- Green leafy vegetables such as lettuce, kale, or spinach
- Grains such as quinoa or millet.
Foods that are not good for your FODMAP diet include:
- Excessive amounts of wheat, rye, or barley products
- Foods high in lactose, such as milk and yogurts with fruit added. Lacto-intolerance sufferers can use dairy substitutes like almond milk or rice milk instead
- Foods that are high in fructose such as honey, mangoes, and apples. Fructose intolerance sufferers can use a substitute for this, like dried figs, pears, or apricots
- Processed foods high in preservatives and additives such as ready-made sauces, dressings, and processed meats.
- Fruit juices with added sugar, preferably drink plain water instead for a refreshing beverage.
The FODMAP diet is a good option for people who suffer from IBS-D or other GI conditions. Consult your doctor before making any changes to your diet, especially if you are on medication or have an autoimmune condition that could be affected by dietary changes.