Always remember to inform your doctor before embarking on any major diet change. You still need to keep up with optimal health and make sure you’re getting the nutrients and fluids your body needs to stay healthy. All content in this article should not be taken as medical advice and you must always consult with your doctor if you have a cause for concern.

What are FODMAPS?

No, they’re not the latest trend in fashion, they stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

Huh?

In other words, they are short-chain carbohydrates that are difficult to be broken down in the gut resulting in fermentation which can cause smelly gas and inflammation (both f which are symptoms of IBS) in the large intestine , which can lead to SIBO or a whole multitude of symptoms relating to IBS. Therefore a low FODMAP diet is recommended for people suffering from IBS-D, IBS-C, IBS-A or SIBO.

Oligosaccharidesgarlic

  • Wheat
  • Beans, peas and pulses
  • Certain veggies such as onion and garlic
  • Inulin and FOS (fructooligosaccharides) which are processed food additives

Di saccharides

Dairy products containing lactose (a sugar). However most IBS suffered are able to tolerate lactose in small amounts but too much can cause problems. A milk alternative is usually advised but make sure you are still getting calcium.

Download my ‘Milk Alternative Cheat sheet’

Monosaccharides

This is a carbohydrate called fructose (a sugar) found in particular fruits and natural sugars, such as:

Apples

Sugar Snap Peas

Honey

Polyols

Again these are natural sugars that are added to diet free sodas and sugar-free products so look out for sorbitol and xylitol. They are also found in some stone fruits and veggies.

  • Sugar-free sweets
  • Cauliflower
  • Plums
  • Peaches
  • Mushrooms

How Can The Low FODMAP Diet Help My Gut?

As we now know, there are some of us whose tummies are more sensitive than others and would benefit from not trying to digest certain foods. The Low FODMAP diet is designed to help us skip out on foods high in FODMAPs to reduce inflammation, bloating, constipation or diarrhoea by creating less gas and easing the workload of the digestive track, no-one likes to work too hard do they?

How Long Should I follow A Low FODMAP Diet?

The general guideline is between 6-8 weeks and then your diet should be reviewed by a health advisor to reintroduce certain foods. But it’s usually on a case bystomach case basis as everyone is different.

How Do I know What Foods are Low FODMAP?

You can download my list of low FODMAP foods to get you started, but I recommend purchasing the ‘Low FODMAP App’ from Monash University, this has helped me so much when I go grocery shopping or eat out with friends.

How Will I Cook Meals That Both Me And My Family Can Eat?

You can check out my recipe page to find family-friendly meals that are Low FODMAP, super healthy, low in sugar and tasty. I always ask my other half if he wants to order take-out pizza and I can make my own dish, but he always chooses mine option, now that saying something!

 


 

Do you have any questions you would like to ask me about living on a low FODMAP diet?

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