Working out, eating clean, not PMS-ing and still looking like you swallowed the whole watermelon ? I know ALL about that. I also know something about FODMAPs and a low FODMAP diet thanks to my nutritionist friend. The purpose of this post is to raise your awareness of FODMAP foods and their impact on your gastrointestinal health and your physical appearance i.e. bloating.I will give examples of foods that were in my healthy diet plan that are high in FODMAPs and also give examples of some of the changes that I made to replace them with low FODMAP foods. For the complete list of high and low FODMAP foods you can click here. FODMAP list.
Before we get into the examples, what the hell is a FOD whatever? It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. It is a group of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives. It includes fructose, lactose, sorbitol and mannitol. When these fermentable substances along with water get into our distal small intestine and proximal colon SWELLING happens (dramatic, I know but ‘distension’ was just too subtle). This diet has been used to help patients with Irritable Bowel Syndrome but has been shown to be effective in managing non IBS patients who experience functional gut symptoms such as bloating. low FODMAP study
My old diet high in FODMAPS included:
Bread, Avocado( so sad) , apple, celery, hummus, asparagus, mushrooms, onions, cabbage, broccoli, rice and beans, peaches, watermelon, milk products including yogurt and ice-cream.
My new diet low in FODMAPS includes:
More eggs, banana (only prework out), almonds (which in excessive amounts cross over to the other side), oranges, tangerines, cucumbers, tomatoes, almond milk, kiwi and quinoa.
This is not a breakdown of my diet but just a highlight of some of the changes that I made which helped to get rid of that “I look pregnant but I’m not” look.
With that being said if you are 50+ , or 40+ with a first degree relative who had/ has colon cancer (like myself) make sure that you are up to date with your colonoscopy and for everyone else you should be following up with your primary care provider to make sure that there are no other alarming findings which will require further work up.
Magge S, Lembo A.Low FODMAP diet for the treatment of Irritable Bowel Syndrome. Gastroenterology and Hepatology Independent and Peer-Reviewed Journal.2012 Nov 8.