FODMAPs: Play a Major Role in Irritable Bowel Syndrome (IBS)

By -


Sometime food is a common trigger to digestive symptoms. And restriction of certain foods or diet such as low FODMAPs which is dramatically helps you to overcome from these symptoms.
Here we first, discuss about the FODMAPs and what is it actually.
FODMAPs stand for Fermentable Oligo-, Di-, Mono-Saccharides And Polyols. These are the scientific term classify the groups of small carbohydrates that many people cannot digest and it is notorious for triggering digestive symptoms like bloating, gas and stomach pain.
These are short-chain of carbohydrates that are resistant to digestion. Instead of being absorbed into your bloodstream, they reach in your intestine where most of your gut bacteria reside. Your gut bacteria then use these carbs for fuel, producing hydrogen gas and causing digestive symptoms in sensitive individuals. FODMAPs also draw liquid into your intestine, which may cause diarrhea.
Although not everyone is sensitive to FODMAPs, this is very common among people with Irritable Bowel Syndrome (IBS)
Common FODMAPs include (prefer to avoid)
  • Table sugar and most added sugars.
  • A carbohydrate found in dairy products like milk.
  • Foods, including grains like wheat, spelt, rye, barley and legumes
  • Fruits: Apples, applesauce, apricots, blackberries, boysenberries, cherries, canned fruit, dates, figs, pears, peaches, watermelon.
Simply minimizing these types of carbs is considered sufficient to reduce digestive symptoms.
The low-FODMAP diet can improve symptoms and quality of life in many people with irritable bowel syndrome (IBS). It also reduces symptoms of various other digestive disorders.
Foods You Can Eat on a Low-FODMAPs Diet
  • Meats, fish and eggs: These are well tolerated unless they have added high-FODMAP ingredients like wheat or high-fructose corn syrup
  • All fats and oils
  • Most herbs and spices
  • Nuts and seeds: Almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds (but not pistachios, which are high in FODMAPs)
  • Fruits: Bananas, blueberries, cantaloupe, grapefruit, grapes, kiwi, lemons, lime, melons (except watermelon), oranges, raspberries, strawberries.
  • Sweeteners: Maple syrup, molasses, stevia.
  • Dairy products: Lactose-free dairy products, hard cheeses
  • Vegetables: Bell peppers, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, chives, olives, parsnips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini
  • Grains: Corn, oats, rice, quinoa, tapioca
  • Beverages: Water, coffee, tea, etc.







Nutrition researcher & Dietitian with 3+ yr of experience on working on product label claim & Build scientific evidence and regulatory compliance for new & old products, diet planning for patients basis on their therapeutic and non-therapeutic diagnosis.

Comments

Post a Comment

Popular posts from this blog

Flavonoid Rich Diet’s Protective Effect

By -
Image
M any studies find that flavonoids are most effective especially for smokers and heavy drinkers who suffer from certain types of cancer, heart related diseases. Flavonoids are a large family of  Polyphenolic plant compounds. Some of the best-known flavonoids include Quercetin, Kaempferol, Catechin, and Anthocyanidins . This nutrient group is most famous for its antioxidant and anti-inflammatory health benefits, as well as its contribution of vibrant color to the foods we eat.              Data from the Cancer and health cohort finds that those consuming 500 mg of total flavonoids a day had a lowest risk of cancer and heart related death. And it is easily achievable through the diet: 1 cup of tea, 1 apple, 1 orange, 100 g of blueberries, and 100 g of broccoli would provide the wide range of flavonoids compound and over 500 mg of total flavonoids . Total flavonoids intake and its link to mortality rates appears th...
Read more

Feel Proud To Be A “DIETITIAN”

By -
Image
I am proud to call myself a “Dietitian”. Before to get into it, I will start with what makes the title “Dietitian”. Dietitians all start with essentially the same education: clinical nutrition, food service management, community nutrition, and public health nutrition.  These building blocks allow dietitians to work in many different industries and roles. Dietitians can be found in healthcare anywhere, including the neonatal ICU providing IV nutrition to premature infants or community health centers helping individuals to navigate their chronic health conditions. Dietitians work to change nutrition policies in public health roles.  Dietitians work in industry, manage food service operations, own private practices, and take on roles in many other diverse areas. Even though dietitians don’t work in just one area, we are all working to bring high quality, evidence-based nutrition information to you. This title represents a profession that is committed to t...
Read more