YOU MAY BE WONDERING "WHAT THE HECK iS A FODMAP?!"
FODMAPS are a type of carb found in a range of foods. It's actually an acronym For the different types of carbs.
FOODS HIGH IN FODMAPS:
FODMAPs are found in a lot of different foods, in varying quantities. There are commonly known culprits like onion, garlic, wheat, apples, honey, dates, and milk. Then there are random curveballs like watermelon, asparagus, cauliflower, beans, avocado, and mushrooms. It gets even more complicated with things like broccoli that are both high FODMAP and low FODMAP, depending on which part you eat (FYI head of the broccoli = fine, stalks = bad).
HOW DO YOU KNOW iF YOU'RE FODMAP INTOLERANT?
Irritable bowel syndrome (IBS) is extremely common - it affects ONE IN FIVE PEOPLE! IBS is closely linked to FODMAP intolerances.
Symptoms vary but watch out for the following:
YOU'RE OFTEN BLOATED OR HAVE TUMMY ACHES
EATING HEALTHY FOODS MAKES YOU FEEL WORSE
YOU'RE STRUGGLING TO FIND THE CULPRIT
YOUR RELATIONSHIP WITH THE TOILET iS COMPLICATED
THE FODMAP DIET
The low FODMAP diet was developed by Monash University. It is the best proven way to manage the symptoms of IBS and helps 75% of sufferers.
The low FODMAP diet involves identifying your specific triggers and eliminating those from your diet. It does NOT mean cutting out all FODMAPs forever - that would be a sad way to live but it would also be bad for your health.
THE 3 PHASES OF THE
LOW FODMAP DIET
This part involves removing all FODMAPs From your diet but only for 2-6 weeks. It's basically like a reset. Most people's symptoms improve during this phase.
After you've reset your gut, you introduce the FODMAPs one at a time to see if they trigger a reaction. These are Fructose, Lactose, Fructans, Polyols and Galacto-oligosaccharides (they're different to the FODMAP acronym, yes). This step Lakes 6-8 weeks.
It would look like this:
• Drink 1/2-1 glass of milk for up to 5 days in a row: if your symptoms worsen = likely intolerant to Lactose
• Eat 2-4 slices of regular bread for up to 5 days: if your symptoms worsen = likely intolerant to Fructans
Once you know what your trigger FODMAPs are, you only need to eliminate those from your diet. You're free and recommended to eat everything else! This is where the Monash FODMAP app comes in handy. It contains hundreds of foods that have had their FODMAP levels tested.