FODMAP Diet

What Is FODMAP Diet? 

The low FODMAP diet is one of the most effective dietary treatments for helping people with irritable bowel syndrome (IBS) who have a problem digesting certain types of carbohydrates known as FODMAPs. It is a relatively restrictive diet and primarily relies on low consumption of particular types of sugar that may result in intestinal distress. Also, it is easy to follow, and the long-term benefits make it worthwhile for some people to try. In this article, we explain what FODMAP is, a low FODMAP diet, who benefits from it, how it works, and how to start a low FODMAP diet.

What Are FODMAPs?

FODMAPs are short for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. It is a list of short-chain carbohydrates that some people's small intestines can't absorb properly, causing digestive distress with symptoms like cramping, diarrhea, and gases. They are as follows:

• Fermentable: They are dietary components that digestive enzymes can't break down into smaller molecules or the foods that gut bacteria feed on, converting them to gasses in a chemical process called fermentation.
• Oligosaccharides: They are plant fibres (carbohydrates) known as prebiotics found in wheat, barley, and beans and feed the beneficial bacteria in the small intestine. 
• Disaccharides: The term refers to the sugar that can be split apart like the Lactose. Lactose is a water-soluble complex carbohydrate found in mammalian milk and dairy. The enzyme lactase breaks it down during digestion to glucose and galactose.
• Monosaccharides: They are carbohydrates found in some groups of fruits and sweet vegetables and are known as fructose sugar. 
• Polyols: The term refers to the sugar alcohol erythritol and sorbitol. It is found naturally in some fruits, and many widely use it as artificial sweeteners.

What Is A Low FODMAP Diet?

A Low FODMAP diet is a temporary eating and diet plan that restricts eating certain types of carbohydrates. It is designed to help people with irritable bowel syndrome (IBS) and other gastro issues tolerate consuming these types of carbohydrates. It reduces the amount of FODMAPs and focuses on food quality to relieve the unformattable distress and results in a healthy stomach and digestive system.

Who Benefits From A Low FODMAP Diet, And How Does It Work?

Usually, a low FODMAP diet is prescribed for those people with irritable bowel syndrome IBS and small intestinal bacterial overgrowth SIBO to relieve the discomfort and distress of their digestive system problems. However, The diet may also be recommended in the short term for those who suffer from constipation, diarrhea, ongoing gut symptoms, or alternating gut bouts. That might help them removes common digestive problems and then systemically eat them back while observing how the digestive system reacts accordingly. 

The diet works in three steps:

1. Firstly, the elimination of high FODMAP foods like sweet vegetables (garlic, cauliflower, and green peas), fruits (apple, cherry, and peaches), milk and dairy alternatives, bread and cereals (wheat, barley, and biscuits), nuts (cashew and pistachio), sugars and sweeteners (high fructose syrups and honey) and the focus on low FODMAP alternatives.
2. Secondly, the reintroduction of these high FODMAP foods while observing which one is causing the digestive problems.
3. When identifying the high FODMAP foods that cause digestive trouble, you might avoid or limit eating them. 

What Can You Eat On A FODMAP Diet?

Since the causes of IBS and digestive troubles are not fully identified and the diet itself is highly fibre dependent, it is hard to determine which food can be eaten without limitations and which one can't. However, it is recommended to avoid high FODMAP foods and go with the lower alternatives.

High FODMAP Foods

• Vegetables: Asparagus, cauliflower, garlic, onion, mushroom, green & sugar snap peas.
• Fruits: Apple, cherry, mango, peaches, pears, plums, and watermelon.
• Dairy & milk derivatives: Milk, ice cream, and yogurt.
• Bread & cereal products: Wheat, barley, cereals, and biscuits.
• Nuts & seeds: Cashew and pistachios.
• Other sugar & sweetener products

Low FODMAP Foods

• Vegetables: Green beans, cucumber, potato, tomato, carrots & eggplant.
• Fruits: Kiwi, grapes, cantaloupe, mandarin, orange & pipeable.
• Dairy & milk derivatives: Lactose-free milk, almond milk, feta & hard cheese.
• Bread & cereal products: Rice cakes, oats, corn flakes, wheat-free bread.
• Nuts & seeds: Macadamias, peanuts & walnuts.
• Sugar & sweeteners: Maple syrup and dark chocolate.
• All kinds of eggs.
• Meats & chicken: Beef (freeze dried beef cubes or slices), chicken (free dried chicken cubes), meat organs, and pork. 

How To Start The FODMAP Diet?

Starting the FODMAP diet may be a great challenge for many people. It is a restrictive diet because it removes carbohydrates, fibres, and sugar from your regular diet. Therefore, you need to get assisted by a doctor, dietitian, or a nutritionist to start the low FODMAP diet to achieve a successful result and maintain a proper diet and healthy digestion. They can observe and determine which types of food can suit you and gradually helps you relieve the digestion problems.

At No Rush, we help by providing high-protein freeze-dried food that is naturally low in FODMAPs and the perfect option for those who plan to start a FODMAP diet. That is due to the low-carb and high proteins in our freeze-dried meat. It is freeze-dried and not dehydrated to keep its proteins and nutritional value high. It is also healthy, has no preservatives and additives, and is considered a great alternative to other preserved meat types. As a result, you will ensure having all the necessary meat nutrients your body needs with no carbohydrates and easy-to-prepare, ultralight, and convenient. 

Conclusion 

Low FODMAP is an effective diet plan to manage IBS and SIBO. It helps reduce their symptoms, maintaining a healthy digestive system and life. However, since being restrictive, it has to be undergone by a doctor or dietitian supervision to ensure achieving successful and satisfying results.

For More Readings on the FODMAP diet:

Consumer.org.nz - The Low-FODMAP diet 

Monashfodmap.com - Starting the FODMAP Diet