Do you suffer from bloating, wind & bowel discomfort?
An apple a day may keep the doctor away, but only because it gives you such bad wind that no one wants to be around you….
- Do you struggle with embarrassing and uncomfortable wind after eating? Bloating, alternating constipation and diarrhoea?
- Do apples, wheat, onions, lentils, avocados and other’ FODMAP’ foods create digestive havoc?
- Have you tried every digestive enzyme and probiotic supplement on the market yet still experience digestive discomfort? Perhaps you have even been diagnosed with Irritable Bowel Syndrome (IBS) and told to just live with it.
But, have you tried the FODMAP diet and eating plan?
What is FODMAP?
The term FODMAPs was coined by researchers from Monash University in Australia. It is the acronym to describe specific fermentable short-chain carbohydrates, which can lead to wind, bloating and either constipation or diarrhoea. FODMAP stands for:
Fermentable
Oligosaccharides,
Disaccharides,
Monosaccharides and
Polyols
These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people and cause symptoms of Irritable Bowel Syndrome (IBS).
1 in 7 adults suffer from IBS. It can occur at any age, but most likely between the ages of 20-60, with women being more susceptible than men. If you suffer from IBS you may report stomach pain, bloating, excess wind and bouts of either diarrhoea or constipation (or both).
A diagnosis of IBS is usually made by exclusion; when nothing else can be found. It was once suggested IBS was “all in the mind”, however we now know the causes are very real. Previously, stress and an attack of ‘gastro’ were thought to be triggers, however nutrition research has revealed the effects of food on IBS symptoms. This has lead to new dietary approaches and the Low FODMAP diet.
Possible dietary triggers for IBS include:
- Alcohol, caffeine, fatty or spicy foods, too little or too much fibre
- Naturally occurring food chemicals -such as salicylates, amines and glutamates
- FODMAPs!
Common FODMAP foods include:
- FRUCTANS: wheat, rye (in large amounts), onions, artichokes, asparagus, beetroot, leeks, raddicio lettuce, spring onion/shallots (white part), inulin, Fructo-oligosaccharides (FOS), coffee substitutes – chicory, dandelion leaves/tea, garlic (in large amounts)
- GALACTANS (Galacto-Oligosaccharides – GOS): beans, cabbage, brussel sprouts : legume beans (eg. baked beans, kidney beans, bortolotti beans), lentils, chickpeas.
- DISACCHARIDES: lactose (dairy) – milk, ice cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
- FRUCTOSE: honey, dried fruit, apples, pears, mango, agave, watermelon, high fructose corn syrup, corn syrup solids, fruit pastes and sauces, fruit juice, sweet wines
- POLYOLS: avocado, mushrooms, apples, apricots, avocado, cherries, longon, lychee, nectarines, pears , plums, prunes, mushrooms, sugar substitutes – sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).
Many people swear by the outstanding results a FODMAP diet can achieve.
How do you find out if your IBS is triggered by diet, such as FODMAPs?
I conduct testing to identify food triggers and intolerances, microbiome mapping including candida overgrowth, parasites, SIBO (small intestinal bacteria overgrowth) and much more. Book an appointment today to find out your FODMAP food sensitivites.
Alternatively, your GP can refer you for blood and breath tests. Firstly Coeliac, Crohn’s disease and other gut disorders must be ruled out. Then breath tests can be done to see if you are poorly absorbing some carbohydrates like lactose, fructose, mannitol and sorbitol.
An example menu on a low FODMAP diet
Breakfast
- Rolled oats and lactose free milk and a banana OR gluten-free or spelt toast and margarine
Lunch
- Rice paper rolls with chicken, lettuce and capsicum OR rice cakes and tuna salad or homemade soup
Dinner
- Meat or fish or chicken
- Rice or potato or rice noodles
- Carrots, Chinese green vegies or salad
Snacks
- Rice crackers and a slice hard cheese
- Rockmelon and lactose free yoghurt
- Unsalted nuts
- Gluten free biscuits and cakes
Do I have a food allergy or intolerance?
Want to know if you have a food allergy or intolerance? Book a consultation today.