Certain carbohydrates called "FODMAPs" can be hard to digest and cause some people's stomachs to feel all wrong.
1. FODMAPs are carbohydrates that some people's bodies can't digest very well.
Not all carbohydrates are FODMAPs. FODMAP is an acronym for the science-y names of certain carbohydrates people are sensitive to: Fermentable, Oligosacchardies, Disaccharides, Monosaccharides, and Polyols. When FODMAPs aren’t absorbed correctly in the small intestine, they “continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally," states Shepherd Works, a website from Dr. Sue Shepherd who developed the low-FODMAP diet.
2. If your body can't absorb FODMAPs correctly it can cause gas, bloating, cramping, and/or diarrhea.
“FODMAPs may not be digested or absorbed well and can be fermented by bacteria in the intestinal tract when eaten in excess amounts,” says Lauren Elkins, RDN and director of nutrition for the Marina Del Rey Hospital. And then: PAIN. “The fermentation and osmosis caused by these undigested sugars are a cause of major IBS symptoms such as gas, pain, and diarrhea,” says Carolyn Dean, MD, ND, a Medical Advisory Board Member of the non-profit Nutritional Magnesium Association.
3. A low-FODMAP diet is therefore used to treat people with symptoms of IBS or similar to IBS. But you should not try a low-FODMAP diet without consulting a doctor because that might lead to nutrient deficiency.
“The low-FODMAP diet is very restrictive and only for people diagnosed with a digestive disorder,” says Karen Kafer, an RDN and VP of Health & Wellness Partnerships with the National Dairy Council. “In working with an RDN, [people who are FODMAP sensitive] will find they can likely enjoy varying levels of FODMAP foods or build diets that include versions of their favorite foods which are lower in FODMAPs.”
4. If you are following a low-FODMAP diet with help of a doctor, these are foods to avoid:
5. And these are foods that are OK to eat:
This is in no way a complete list of foods that should be avoided or embraced. Many helpful lists available online differ slightly, which is why speaking with a doctor or dietician is important. Everyone's elimination diet will work differently, as will the reintroduction period.
6. Here are some recipes for low-FODMAP meals and snack ideas based on the suggestions from Stanford University:
Mini Southwestern Frittatas
This recipe kicks up breakfast with some spice!
** Nix the onion, and use non-dairy milk and cheese.
Rolled Oats with Bananas, Blueberries, Coconut, Pomegranate, and Almond Butter
As long as your oats are gluten-free, top them with any low-FODMAP fruit for a yummy breakfast.
Creamy Chicken Pesto Pasta (gluten-free, dairy-free)
The coconut milk in this recipe keeps it creamy without using that pesky dairy.
** Remove the onion and garlic from your oil before serving. You can cook with them, but just don't eat 'em.
Soft Gluten-Free Tapioca Wraps (filled with turkey, basil, and hummus)
In case you'd like to make your own savory tortilla-style wraps! Feel free to fill with the sandwich-fixins of your choice.
These days, you should be able to find gluten-free tortillas in some grocery or specialty grocery stores.
Strawberry-Chicken Salad With Mixed Greens
Here's a great way to combine summer fruits and yummy proteins.
7. Gluten-Free Ham (or anything!) Sandwich
Basically, grab yourself some gluten-free bread and go to town. Keep a handy list of low-FODMAP and high-FODMAP veggies with you when you go grocery shopping to make sure you're only buying the right stuff. That way, there's no mix-up at your house!
Strawberry Flax Morning Smoothie
What a delicious and nutritious way to start your morning! This smoothie truly has it all.
** Swap maple syrup for honey as your sweetener, and you'll be good to go. (You may not even need it!)
Quesadillas Blancas Con Salsa Verde
Yummy corn tortillas serve as the base for these quesadillas; feel free to use whatever veggies and protein you want!
** Watch your cheeses, onions, and garlic, and you should be good to go!
Red Roasted Asian Beef Stew
This stew is stick-to-your-ribs hearty.
** Limit mushrooms and daikon, potentially, based on your personal FODMAP needs. Watch and make sure your soy sauce is gluten-free. While you're at it, double check all of your other vinegars, to be safe. Generally, if it's made from rice, you should be fine.)
Banana and Blueberry Waffles
If you've got a waffle maker and some fruit, you're in business for this recipe.
** Be sure to use a non-dairy milk to keep this recipe low-FODMAP friendly.
