Well, now that I think FODMAPs are finally becoming a BIT more mainstream, it’s finally time to understand them better. Here’s how I see it.
FODMAPs can bring you gut balance and get you feeling better through the foods you eat and don’t eat. I myself am celiac so, I can’t go back to the gluten but most people can after following a FODMAP diet for a period of time. I actually do eat foods that are high in FODMAPs, It’s just that I eat them wisely. I only follow a strict FODMAP diet after I’ve been ”glutened’ because it’s extremely healing to my gut. IT CALMs MY GUT AND RESTORES EVERYTHING IN THERE! Elimination of high FODMAP foods in your diet has an immediate effect on your gut. I’ll even say it calms my entire body for that matter. As a celiac I tend to get other symptoms like skin issues and Anxiety. Somehow following a low FODMAP diet puts everything back in place for me. So, I call it a lifestlye since you need to think about everything from eating, drinking and dealing with stress to truly follow a FODMAP diet and reap the full benefits of gut restoration. I tend to react to high sugar levels and have an overactive adrenal. To counteract it all I do low FODMAPs and it does the trick every time
As for FODMAPs the word, it’s an acronym which refers to the molecules in foods that are poorly absorbed. Sugars/carbohydrates being the primary culprits. You can follow the guideline reference chart that suggests avoiding certain foods. It will tell you which foods are high in FODMAPs and which are low. You should be incorporating low FODMAPs into your daily diet and avoiding foods high in FODMAPs. Oh and each person individually reacts differently. Meaning a certain food may be a trigger for me but not for you. A food journal can easily identify your own person trigger foods. Now here is the real kicker, it doesn’t mean you will never eat the foods on the elimination list. Following the suggested guidelines will get your gut feeling better. After this strict period it’s FODMAPISH for most of us. Like I said I personally use it as a restorative effort.
For an example watermelon is high in FODMAPs and it is recommended to be avoided. But after you have adjusted your diet having the watermelon on an occasional basis should be fine. It’s not a forever diet so I say it’s FODMAPISH. Just try to ingest the low FODMAP items in your regular daily diet and you will eventually be able to have anything in moderation. Foods that are known triggers like corn for me I avoid completely. If an imbalance occurs reset it with a strict low FODMAPs diet.
Also realize that the science supporting FODMAPs is relatively new. It came out of Australia in the early 2000’s and a high volume of the current research is occurring there. Updates regarding specific foods and new research is quite common. Stay updated to be in the know. Monash university is a great resource for all the latest news and information surrounding FODMAPs. Check out the Monash link below.
A healthy gut also takes other factors into account. Probiotics are recommended to help with gut flora. Stress can contribute to gut flora imbalances as well as cause inflammation. It’s not “just” those high FODMAP foods. Many people afflicted with IBS follow FODMAPS with great results. It helps with both IBS-c and IBS-d .
Approaching the whole FODMAPs diet idea is best when it is to applied to all aspects of your life. Living FODMAPISH can bring so much gut health and healing to those who follow it.
Here is a place to get more information and meal plan ideas. Just visit the link below.
FODMAP is an acronym that stands for:
Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain
Disaccharides – “di” means two. This is a double sugar molecule.
Monosaccharides – “mono” means single. This is a single-sugar molecule.
Polyols – these are sugar alcohols (however don’t lead to intoxication!)