What are FODMAPS
FODMAP is acronym for..
Fermentable (Ferments in the gut, causing symptoms)
Oligosaccharide (Fructans and Galacto-oligosaccharides )
Disaccharide (Lactose, milk sugar)
Monosaccharide (excess Fructose)
Polyols (Mannitol, Sorbitol, sugar alcohols )
FODMAPs are a group of small chain carbohydrates made up of sugars and fibres that have been found to commonly be malabsorbed in the small intestine. FODMAPs are found across all our foods to some degree, with the only exception a plain cut of meat.
Some examples of foods that have a larger amount of FODMAPs include, but are not limited to…. Apples, Pears, Mangos, Wheat, Rye, Barley, Onion, Garlic and Cashews. Right down to Honey, Agave syrup, mints and sugar free gums and even some medicines….just to name a few.
It is said that around 75% of people that suffer with the symptoms of gas, bloating, gastrointestinal pain and the changes in bowel habits that have been associated to IBS (irritable bowel syndrome), may benefit from the restriction of FODMAPs in their diet.
Research has shown that the Low FODMAP diet, a 2-6 week process of excess FODMAP avoidance can be an effective gut healing technique, which may be altered to suit the individual suffers needs.
The aim is to stick to the basics of this ‘therapeutic type diet’ as much as possible, to ensure efficient gut healing and to help the body make positive changes. Then, to slowly ‘reintroduce’, a better more well balanced variety of foods back into the diet, at an appropriate portion size to suit individual intolerance. So finally you can up hold the balance at your own ‘maintenance level’.
Along side your Dieticians eating plan advice, *FODMAP Friendly and *Monash University’s scientifically tested guidance phone app tools, can provide much beneficial convenience in judging portion size starting points.
But often to achieve Low FODMAP diet success, being aware of the little extras that food manufactures are sneaking in to our diet, understanding ourselves, our bodies and emotional needs in relation to food, learning better ways to ease digestion, and how to deal with daily social challenges, can make all the difference to efficiently creating any type of therapeutic dietary healing. This is where Nutritional Psychology Coaching may help you.
Who may benefit
According to www.medicalnewstoday.com ‘Food intolerance, also known as non IgE mediated food hypersensitivity, refers to difficulty in digesting certain foods. It is important to note that Food intolerance is different to Food allergy.’ A diet Low in FODMAPs is recommended with a professionally proven diagnosis of food intolerance, such as to wheat, lactose, the malabsorption of fructose or any other digestive issue that is accompanied by symptoms of IBS.
This includes bloating, wind, abdominal pain, diarrhoea and or constipation which may also be caused from Auto immune diseases such as Crohn’s and Hashimoto’s down to mental and brain related disorders from Depression and Anxiety to Autism. A diet low in FODMAPs may also prove beneficial for patients with Celiacs disease who need extra digestive support in conjunction with a strict Gluten Free diet, or for the irritable bowl symptoms that often accompany Hormonal/ reproductive disorders such as Endometriosis.
FODMAP Composition …This is one reason I am proud to be an Australian. Here in Australia we are lucky enough to have laboratory facilities testing for FODMAP composition in foods. Both Monash University and FODMAP Friendly lead the world in all FODMAP research and analysis, and provide useful guidance that can assist the food intolerant sufferer in making appropriate food choices, allowing them to better maintain a correct individual FODMAP tolerance level.
A Low FODMAP dieter can now access their useful information via shopping tool apps, for iPhone and Android. Both facilitating body apps are slightly different to use, but generally provide ..
– A list of appropriate foods and the recommended portion sizes for safe FODMAP consumption.
– Also a list of food ‘products’ that have been scientifically tested and certified for safe FODMAP level consistency, and give reference on where to source products.
For links to apps, professional medical practitioners that carry out patient diagnostic testing and individual FODMAP management plan advice, or for information to have food products tested and certified, check out the links below
Low FODMAP Recipes
There are many great Low FODMAP recipes and cooking ideas on offer today. Here are some certified Low FODMAP recipe ideas that are A Little Bit Yummy