I am reporting on the FODMAP diet which is a diet developed in Australia which includes many foods that cause poor absorption in the intestines. FODMAP is an acronym which stands for Fermentable, Oligosaccharides, disaccharides, monosaccharides and Polyols diet. It is a collection of molecules found in food which is poorly absorbed by certain individuals. When this food is eaten and not absorbed in the small intestine, it passes into the larger intestine where bacteria ferment it. This produces gas and results in bloating and flatulence.
Some examples of foods that are problematic included the following: Excess fructose in honey, apples, pears, mango, watermelon. Fructans: artichokes, onions, garlic, wheat, rye, barley Lactose: milk, ice cream, yogurt, certain cheeses Galacto-Oligosaccharides in legumes, Polyols in apples, apricots, avocados, cherries, nectarines, pears, plums, prunes.
The above mentioned food needs to be completely eliminated from the diet for the first 6-8 weeks. Beyond the 6-8 week period, experimentation with certain foods can occur by introducing one food at a time and waiting up to 72 hours to see if there is any adverse reaction. If there is none, the food can be reintroduced into the diet in small amounts.
According to US News + World Report, a low FODMAP diet shows a reduction of symptoms of people who suffer with IBS by 80%.
Sources:
ibsdiets.org
shepherdworks.com.au
health.usnew.com/best-diet/low-fodmap-diet
Ilia Regini is a nutritional healing foods chef, health and wellness advisor, writer, blogger and lecturer. She can be reached by email at [email protected]
