If looking for the best low FODMAP diet information, the right meals and downloadable diet sheets for your Irritable Bowel Syndrome look no further!
This is a relatively new concept in the treatment of your IBS, but one that is gathering momentum.
This is quite an exciting development and has real potential to help many sufferers like you.
If you are looking for the healthy choice meals that will help your symptoms, look no further.
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Like any diet, it requires careful thought, application and dedication (along with a bit of time too!), but may be just the help you need to improve your symptoms of bloating, wind, diarrhea and abdominal discomfort.
So, if this interests you why don’t you take a closer look….
F.O.D.M.A.P is an abbreviation for a group of constituents in certain food types that are bad for IBS. It can be broken down as follows:
F is for Fermentable foods
O is for Oligosacharides. These are the sugars such as fructans and galactans.
D is for Disacharides, the main one being Lactose.
M is for Monosacharides or single sugar such as Fructose
A is for And (not relevant!)
P is for the Polyols such as sorbitol, mannitol, isomalt and others.
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Don’t get too bogged down with this, as the most important thing is knowing the foods that contain the wrong nutrients, but a bit of background knowledge is never a bad thing!
So why are these foods so important? Well, its because the foods are poorly digested sugars essentially.
If they are poorly digested in your small bowel, they allow bacteria to ferment them, creating excessive wind, bloating and altered bowel habit.
Fluids enter the bowel as they move by a process called osmosis (you may remember this from your school days) and this can lead to diarrhea, a common IBS symptom.
It seems logical that avoiding these foods should lead to an improvement in your symptoms.
In fact, you have probably already avoided some of them already, but it needs to be done in a more coordinated way. So….
In the F.O.D.M.A.P, Fructose is the main food and is mainly found in sweet fruits such as apples, apricots, cherries, plums, peaches, nectarines, pears, watermelon and mango.
Fructans are mainly found in green vegetables such as cabbages, sprouts, asparagus and root vegetables of onion type such as spring onions, garlic, onions and shallots and beetroot.
The polyols are found in avocados, mushrooms and cauliflower. They are also the sugar substitutes such as sorbitol common to a lot of diet foods and drinks. Honey is another one that should be avoided.
The fermentable foods are mainly fruits along with the gluten containing foods of wheat and rye and even barley.
These are contained in bread, biscuits, pastries and some breakfast cereals.
The disaccharides, of which lactose is the main one, are contained in dairy products such as milk, yoghurt, cheese and ice cream. So…..
Fruits: bananas, grapes, kiwi, lemons, mandarin, melon, oranges, passion fruits, pineapples, raspberries, rhubarb, strawberries.
Vegetables: Bean shoots, bamboo shoots, carrot, celery, cucumber, green beans, lettuce, potato, pumpkin, spinach, swede, tomatoes and turnip.
For Sweetening: granulated sugar is fine along with maple syrup.
Alternatives To Lactose: Butter, hard cheeses, rice milk and lactose free foods.
Gluten free: Rice cakes, rice, gluten free products, porridge, oats and maybe barley although sometimes ok.
General Avoidance Alcohol, processed foods, gulping large pieces of food.
I would recommend you read Patsy Catsos’s book on everything you need to know about a low FODMAP diet.
Its packed full of information for you including all the foods, diets etc and is a real peach of a book. For your convenience, you can get your copy of your book here.
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