Kerri Waldron
If you have irritable bowel syndrome or any digestive issues (supposedly all the hot girls do), then you’ve likely heard of the FODMAP diet. But for many it remains an obscure term – one the experts are keen to demystify.
“Most people can eat high-FODMAP foods without issue, as these are generally healthy foods that encourage growth of good bacteria,” says registered dietician Samantha Dieras, of Mount Sinai Hospital. “People with IBS can be more sensitive [to certain foods] and using a low-FODMAP diet to gain control of their symptoms may be helpful.”
Below, Vogue breaks down everything you need to know about low-FODMAP foods.
What does FODMAP mean?
FODMAP is an acronym, and it stands for: fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
According to Dieras, FODMAP refers to short-chain carbohydrates that are poorly absorbed in your small intestine and fermented by gut bacteria in the large intestine, which can lead to water being drawn into the large intestine.
Eating foods with high amounts of FODMAPs can cause issues such as bloating, gas, abdominal pain and diarrhoea, as well as more sensitivity for anyone who experiences IBS.
In Melbourne, Australia, Monash University has created an entire app dedicated to the subject of FODMAPs, and it breaks down the acronym even further:
- Fermentable: Something that can be fermented.
- Oligosaccharides: Carbohydrates composed of simple sugars that can be found in foods like wheat, rye and some legumes.
- Disaccharides: Found in dairy products, like milk, cheese and yoghurt.
- Monosaccharides: Also known as fructose; found in things like corn syrup.
- Polyols: Sugar alcohols known as sorbitol and mannitol that you can find in things like artificial sweeteners and also some vegetables and fruits.
What are low-FODMAP foods?
If you’re looking for low-FODMAP options, you can turn to the following:
Vegetables
Vegetables such as eggplant, beans, cucumber and bok choy are some of the options Dieras recommends adding to a low-FODMAP diet. You can eat them on their own, cook them as a side dish, or incorporate them into a salad.
Fruits
Monash University lists cantaloupe, kiwi, mandarin and oranges among some of the fruits that are low in polyols, making them low-FODMAP foods.
Meats and poultry
If you like meat, Dieras advises going as plain as possible. Plain chicken, beef, turkey, lamb or pork are the best options for low-FODMAP diets.
Nuts and seeds
Low-FODMAP nut and seed options include macadamias, peanuts, pumpkin seeds and walnuts, according to Monash University.
Who should consider a low-FODMAP diet?
A FODMAP diet is a way for individuals with IBS or those experiencing digestive issues – such as bloating, gas, abdominal pain, or diarrhoea – to identify which foods they can tolerate better, says Dieras. Knowing what to include and what to avoid can allow the gut to rest and heal.
Source: bing.com
