Definition
FODMAPs are carbohydrates which can be poorly digested in the small intestine, and cause discomfort in sensitive stomachs.
Common FODMAPs include:
- Fructose: some Fruits and vegetables
- Lactose: Milk and milk products
- Fructans: Grains such as wheat and rye
- Galactans: Legumes
- Polyols: Fruits, vegetables, and artificial sweeteners
How to Do It
Download the Monash University FODMAP App. Consult a qualified nutritional professional.
There are a few FODMAP apps that you can download.
These apps tell you which foods are more likely to cause stomach issues.
Simply type FODMAP into the search bar in the app store or Google play.
Not everyone is sensitive to the same FODMAP foods so you need to find out which ones cause you the most trouble.
Two of the biggest culprits are Onions and red wine.
Benefits
- Happier tummy i.e. less bloating, constipation, diarrhea, gas
- Decrease headaches
- Better focus
- More energy
- Better mood
Time Commitment
Figuring out which foods to eliminate typically takes 6 - 8 weeks depending on severity of symptoms.
Keeping offending foods to a minimum, or out of your diet completely, is a daily commitment.
Why it works
FODMAPs are short chain carbohydrates which are not easily digested by the human body.
Instead they travel through the digestive system to an area which is heavily populated by your bacterial community. These helpful bacteria are great at digesting these foods for you.
Problems arise if you eat many FODMAP foods, as it can cause the bacterial community who feed on these foods to become very large. These bacteria produce a lot of gas when they digest your FODMAPs. This is where the discomfort can come from.
Eliminating the foods which these bacteria eat can help bring the community down to a manageable level, which is still healthy, but does not cause negative symptoms.
Suggested Frequency
Daily
Side Effects
If eliminated foods are not replaced appropriately a FODMAP diet may result in:
- Not enough vitamins and minerals
- Decrease gut bacteria diversity
- Low energy
Required Equipment
Monash FODMAP App
Gurus/Celebrities/Doing it
Tyra Banks and Kirsten Dunst.
Related Products
The Monash APP
Category Health/Productivity/Focus:
- Mood
- Health
- Productivity
Suggested Time of Day
All Day
Notes
- Around 14% of the US population is said to suffer from IBS, or a similar digestive condition.
- The first phase is typically elimination of all foods which qualify as FODMAPs. Part of this phase will include writing down any noticed change in symptoms.
- The second phase typically involves the re-introduction of each group one by one. The symptoms tracker would continue in this phase too. Keeping note of all the changes positive, or negative, from reintroducing various groups.
- The last part is to build a set of recommendations based on the results of the elimination. These will be foods which your body is more sensitive to. In the short term it could mean total avoidance, until the intestine bacterial community is healthier. Longer term it may be that this carbohydrate group is tolerated in small amounts.
Supporting Studies and Articles
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