What to Eat on a Low FODMAP Diet?
If you are one of the millions of people who suffer from Irritable Bowel Syndrome (IBS), you may be looking for ways to ease your symptoms. One approach that has been shown to be effective is a low fodmap diet. FODMAPs are a type of carbohydrate that can cause problems for people with IBS.
This diet is really quite restrictive as it eliminates foods that contain high levels of FODMAPs, which can help reduce symptoms like bloating, gas, and abdominal pain. In this article, we will discuss what a low fodmap diet is and provide some tips for following it successfully.
If you have IBS, you know that your symptoms can be unpredictable and frustrating. You may have days when you feel great, and then suddenly, for no apparent reason, you're hit with abdominal pain, bloating gas, or diarrhoea. It can be difficult to determine which foods are triggering your symptoms and even more challenging to avoid them. This is where a low fodmap diet can help.
Which Foods Can I Eat on a Low FODMAP Diet?
There are a number of foods that are excellent for a low fodmap diet. Unprocessed meats and poultries can work well, so things like sausages and salamis are out. Some cheeses like Brie, Camembert, Feta and Cheddar are also good.
Almond milk is recommended for a low FODMAP diet, as are grains like rice, quinoa and oats. Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini and fruits are all allowed but you should avoid onions, garlic, cabbage, broccoli, cauliflower, asparagus, artichokes, leeks, beetroot, celery, brussels sprouts, sweet corn and mushrooms.
Fruits such as grapes, oranges, strawberries, blueberries and pineapple are good for a low FODMAP diet but others, particularly "stone" fruits like peaches, apricots, nectarines, plums, prunes, mangoes, apples, pears, watermelon, cherries and blackberries should be avoided.
Some non-allergy foods like those from Nono Cocoa can provide some sweet treats with added vitamins. Their chocolate buttons are a popular choice. Other sweet treats like a gluten-free cookie selection box, low FODMAP brownies, and Seeded Crackers Mix can make what is quite a difficult diet much more enjoyable.
How Long Should I Eat a Low FODMAP Diet For?
The elimination period for this diet should be a relatively short amount of time, somewhere from 2-6 weeks. You should obviously talk to your doctor or nutritionist to find out what to do in your own set of individual circumstances.
What Factors Should I Consider Before Commencing?
There are a few things to keep in mind if you're considering a low fodmap diet.
First, it's important to work with a registered dietitian or certified nutritionist who can help you create a plan that meets your individual needs.
Second, this diet is not intended to be followed long-term. Once your symptoms have improved, you can slowly start reintroducing foods back into your diet.
And finally, while a low fodmap diet can be helpful for some people with IBS, it's not right for everyone. If you find that your symptoms are not improving after following this diet for several weeks, talk to your doctor about other options.
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