NUTRITION
FODMAPs Fast Facts!
FODMAPs is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are found in food that we eat. However, not all carbohydrates are considered FODMAPs.
FODMAPs are sugars poorly absorbed in the small intestine that reach the large intestine to produce gas and attract water.
Commonly used FODMAPs comprise the following:
oligosaccharides, including fructans and galacto-oligosaccharides; disaccharides, including lactose; monosaccharides, including fructose; polyols, including sorbitol, xylotol and mannitol.
According to the national statistical report, irritable bowel syndrome (IBS) affects about 1 out of 5 people or more in United States. It is a disorder characterized by abdominal discomfort or intestinal gas, bloating and changed bowel habit (ranging from diarrhea to constipation). Even when high-fiber diet fails to alleviate the IBS symptoms, following a low FODMAPs diet might help.
It is important to appreciate that malabsorption of FODMAPs occurs to the same extent in everyone but those with specific gut disorders such as IBS may experience the uncomfortable symptoms due to gut being unusually sensitive.
To follow low FODMAP diet: It requires close monitoring of food and ingredients, but there are plenty of low FODMAPs nature has bestowed on us.
The diet is usually done in stages with a help of nutrition therapist:
Stage 1: Avoid problematic FODMAPs for 6-8 weeks or reduce the amount of FODMAPs in your diet.
Stage 2: Introduce FODMAPs in limited quantities, one at a time back in diet.
List of some common foods categorized as high and low FODMAPs food.
High FODMAPs foods: Excess fructose, Fruits: apples, cherries, pears, watermelon, etc.
Vegetables: asparagus, artichokes, sugar snap peas, fennel, beets, broccoli, cabbage.
Lactose: Dairy products: Milk, yogurt, soft cheese
Fructans and galacto oligosaccharides: Rye, wheat, peaches, watermelon, onion, garlic, pulses and beans.
Polyols (particularly stone fruits): apples, pears, avocados, peaches, cherries, blackberries, plums, cauliflower, sweeteners, sugar free gums, etc.
Low FODMAPs food: Fruits: banana, strawberry, citrus fruits, grapes, blueberry, honeydew.
Vegetables: bell peppers, bok choy, cucumbers, carrots, corn, eggplant, lettuce, leafy greens, pumpkin, potatoes, squash (butternut, winter), yams, tomatoes, zucchini.
Grains: rice, oats, quinoa, sorghum, millet, tapioca.
Protein: hard cheeses (cheddar, colby, parmesan, swiss), mozzarella, sherbet, almond milk, rice milk, rice milk ice cream. beef, chicken, canned tuna, eggs, egg whites, fish, lamb, pork, shellfish, turkey, cold cuts (all prepared without added FODMAP containing foods), nuts, nut butters, seeds.
Here’s a recipe for a low FODMAP soup:
Ingredients:
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3 tomatoes, 1 potato, 1 Zucchini, 1 carrot, 1 large bay leaf
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½ cup green beans finely chopped
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2 tbsp fresh cilantro
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1 tbsp fresh rosemary
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1 tbsp Grated ginger
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¼ cup adzuki beans boiled
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1 tbsp pure olive oil
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2 tsp cumin
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3-4 cloves
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1 tbsp lemon juice and dash of coconut sugar and paprika powder.
Boil all the vegetables in pan with bay leaf except for green beans. Discard the bay leaf. Puree the vegetables in blender and add some water, let it simmer. In a separate pan heat oil and temper with cumin and clove. Sauté the rest of the ingredients except for last three ingredients, at low flame, for about 5 minutes. For the finale add lemon juice, coconut sugar and a dash of paprika powder and enjoy this heartwarming soup!
To our health !!!
Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at [email protected]