Y’all know the deal. Time to talk all things digestion! (Oh and at the bottom there’s a FODMAPS Diet Guide Download!)
Ok, first let’s talk digestive issues….gas, bloating, diarrhea, abdominal discomfort and maybe even pain. At some point in our lives (heck it happens almost every month, let’s face it), our digestion gets all out of whack. The worst is when you’re feeling, to be blunt, constipated. And according to one survey, up to 74 percent of Americans are experiencing these digestive issues.
Digestive issues are a major buzz kill, and if you’re constipated for numerous days then it can seriously put a damper on your mood. Sometime’s digestive stress can be so bad that it turns out to be IBS (irritable bowel syndrome), which is more common than we think. For those of you that don’t know, IBS is a disorder that affects the large intestine that causes all sorts of issues like bloating, gas, cramping, the runs and diarrhea. It’s a chronic condition that requires long term maintenance focusing on nutrition and lifestyle practices. It’s imperitive that you check in with your doctor first before you self-diagnose.
Either way, feeling backed up absolutely sucks. Any sort of digestive distress sucks. As I was doing some research on IBS (as it’s been brought up a few times with readers and clients), I found a slew of resources focusing on foods that irritate those with IBS and digestive issues, and foods that are easier on our gut.
The FODMAP Diet.
This is where “FODMAP” comes in. FODMAP is an acronym for a specifically listed group of small carbohydrate sugars and fibers that are commonly known to cause the inability of the small intestine to absorb nutrients from foods that are “high” in these particular sugars and fibers.
So the goal was to develop a diet that would improve IBS symptoms and would naturally also help general digestive issues. A team of Australian researchers did just that at Monash University when they provided evidence that by avoiding foods “high” in specific sugars and fibers (FODMAP) and replacing them with “low” FODMAP foods, the symptoms associated with IBS improved. And there you have it….the Low FODMAP diet was born!
A Quick Overview of FODMAP Guidelines.
There are foods that the general population eats regularly that are on the “high” list to avoid:
- Dairy foods such as: milk, custard, ice cream, cottage and ricotta cheese;
- Veggies such as: sweet corn, mushrooms, snow peas, leeks and kidney beans
- Fruits such as: blackberries, pears, apples, apricots, dates and plums;
By just concentrating on removing the “high” foods, and adding more “low” FODMAP foods to your diet, you can improve digestive issues and move toward a more happy and healthy gut! Here’s a sampling of foods to include in your diet:
- Dairy: Kefir, lactose-free milk, cheddar and parmesan cheese;
- Grains such as rice and quinoa;
- Veggies such as bean sprouts, collard greens, bell peppers and green beans;
Want to learn more about the FODMAP diet? Our team created a comprehensive guide of what foods to eliminate or eat in moderation, what foods to include, and a complete shopping list! You can download the free guide below!
DISCLAIMER: This post is for informational purposes only. The diagnosis of IBS, or any other digestive issues, should be made by a medical practitioner.