Researchers at Monash University have devised a low FODMAP diet which may help to reduce the uncomfortable symptoms associated with Irritable Bowel Syndrome. These foods have been chosen because they contain particular types of carbohydrate which are harder to breakdown and absorb in the small intestine, and they are more easily fermented in your gut.
What Does FODMAP Stand For?
The team at Monash University describe it as:
F = Fermentable
This is how your gut bacteria break down the carbohydrates in your food. Lower transit time can mean the food stays near your gut flora for longer, increasing fermentation and therefore bloating.
O = Oligo-Saccharides
FOS for fructo-oligo-saccharides so those found in wheat, rye, onions and garlic.
GOS for galacto-oligo-saccharides so those found in legumes and pulses.
D = Dissacharides
These are your shorter sugars found in milk, soft cheese and yogurt.
M = Mono-saccharides
These are your simple sugars i.e. fructose which is found in honey, apples and high-fructose corn syrup.
and P = Polyols
The sugars such as mannitol and sorbitol found in some fruit and vegetables and artificial sugars.
They have a bunch of helpful resources on their website. Check out: www.med.monash.edu/cecs/gastro/fodmap/
How Can You Use the FODMAP Diet?
I know what you’re thinking…it doesn’t leave much. Right? There are two key ways you can use this information.
Here’s a free guide I’ve put together to help you start defining your trigger foods.
2.Adapt your diet so that you incorporate more the the low FODMAP foods and eliminate the high FODMAP foods.
Check out my free guide, The Secret to a Successful Elimination Diet to show you how to eliminate foods effectively.
The key is to follow a structured plan. Accidentally eating or drinking something that should have been eliminated means you have to start the whole process all over again!
If you like your apps, the link above to Monash University includes a link to a Smartphone Low FODMAP app