As you may have suspected, FODMAP is an acronym. That stands for fermentable oligo-, di-, mono-saccharides and polyols. These are the technical, scientific names given to groups of carbohydrates that can trigger digestive symptoms in sensitive stomachs. The Low FODMAP diet is intended to restrict these food types to ease the stomach complaints that can arise.
A very good explanation of the Low FODMAP diet system is given by Healthline, a very reputable health website.
The main dietary sources of the four groups of FODMAPs include:
- Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
- Disaccharides: Milk, yogurt and soft cheese. Lactose is the main carb.
- Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
- Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.
Benefits of Low FODMAP Diet
The benefits of a low-FODMAP diet have been tested in thousands of people with IBS across more than 30 studies.
IBS digestive symptoms can vary widely, including stomach pain, bloating, reflux, flatulence and bowel urgency. Stomach pain is a hallmark of the condition. And bloating has been found to affect more than 80% of people with IBS
Needless to say, these symptoms can be debilitating. One large study even reported that people with IBS have said. They would give up an average of 25% of their remaining lives to be symptom-free. Fortunately, both stomach pain and bloating have been shown to significantly decrease with a low-FODMAP diet.
However, evidence from four high-quality studies concluded. That if you follow a low-FODMAP diet, your odds of improving stomach pain and bloating are 81% and 75% greater, respectively.
Furthermore, several other studies have suggested the diet can help manage flatulence, diarrhea and constipation.
Low FODMAP Breakfast Ideas
If you want something savory, eggs are a versatile low FODMAP breakfast food. Use eggs to make an egg scramble, omelette, frittata, or a breakfast casserole. This type dish like a low FODMAP crustless quiche.
Smoothies are especially good for the summer months. If you want something fruity or creamy for breakfast. Make a low FODMAP smoothie using a low FODMAP milk and fruit. Be aware that some fruits are only low FODMAP if you eat them in small quantities. Make it a green smoothie by adding a few handfuls of baby spinach. You can also add ground flaxseed (up to 1 tablespoon) for extra fiber.
You can still have baked goods on a low FODMAP diet, just stick to eating muffins made with a gluten-free low FODMAP flour. Note that some flours are only low FODMAP when consumed in smaller quantities.
Favourite Low FODMAP Foods
If you don’t have a medical reason to be low FODMAP, then please, for the love of God, do not do the low FODMAP diet. It’s super restrictive and not even in the “do not eat junk food/sugar/carbs/etc.” restrictive kind of way.
Being low FODMAP means you’ll miss out on some pretty awesome foods like: beets, cauliflower, garlic, apples, blackberries, and cashews. Seriously, if you don’t need to be low FODMAP, then don’t be.
15 Low FODMAP Meals
Conditions that mess with your digestion have a knack for sapping all the joy out of eating. It’s hard to look forward to meals when you’re worried that each bite could set off a new round of fireworks in your gut. That’s why when you’re in the middle of a flare, experts often recommend following a low-FODMAP diet.
What are these FODMAPS we speak of? Well, their official name is fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, and they’re a group of difficult-to-digest carbohydrates that can fuel gas production and promote pain. Two things you definitely do not need.
Low FODMAP Grocery List
Fody friends, we’re inviting you to take the guesswork out of grocery shopping by downloading our handy low FODMAP grocery list.
Next time you hit the stores, you can confidently navigate the aisles with ease, picking up everything from low FODMAP fruits and vegetables, to FODMAP-friendly snacks, along the way!
Chicken Turmeric Rice
Planning low FODMAP meals in advance is not an easy task. This is why I’ve created this meal plan to help you to prep easy and healthy low FODMAP meals for you and your family.
You may select from Peanut butter coconut chicken, Quinoa Stir-fry, Chicken Turmeric Rice or Vegetarian French Casserole when planning your low FODMAP meals for the week. There is no reason why your diet can’t include super-tasty dinners.
30 Day Beginner’s Meal Plan for the Low FODMAP Diet
If you haven’t heard of the Low FODMAP diet, you’re not alone. The Low FODMAP diet is less a “trendy” weightless diet, and more a specific eating plan for people who experience IBS (irritable bowel syndrome). It’s no fun when your world revolves around your bowels and whether you can’t, or really need to get to the bathroom. The Low FODMAP diet cuts out foods that lead to digestive symptoms so you can live your life without worrying about how your stomach will react. We’ve put together a 30 day low FODMAP meal plan so you can get started on the right foot!
The Low FODMAP diet was created for people who experience IBS. FODMAP stands for Fermentable Oligo-, Dis-, Monosaccharides, and Polyols, which are carbs that are known to be poorly absorbed by the body and cause digestive issues. Eating a high FODMAP diet can lead to abdominal pain, bloating and other digestive symptoms. On the flip side, reducing certain foods from your diet can help digestive issues and lead to a healthier, happier stomach, which is where the Low FODMAP diet comes in.
The main benefits of a Low FODMAP diet are that it reduces digestive symptoms and helps you have an increased quality of life. If you typically experience IBS, then you’ll likely notice the benefits.
Low FODMAP Diet Plan for IBS
Do you experience digestive stress almost every single day? Does it make you feel not only physically tired, but emotionally exhausted too?
If you know or suspect a chronic food intolerance could be causing you to feel this way – and are determined to discover exactly what those problem foods are – this sample meal plan is for you.
The 7-Day Low FODMAP Diet Plan For IBS is a Dietitian-made plan that helps you temporarily eliminate FODMAPs from your diet, which are a proven trigger of Irritable Bowel Syndrome (IBS).