Generally, the digestive problems we suffer are associated with the types of food we consume and, as expected, the foods or meals that we put in our stomach have an important effect on our body, whether beneficial or harmful.
Some studies show strong links between the consumption of FODMAPs and digestive symptoms such as: gas, bloating, stomach pain, diarrhea and constipation.
Therefore, it is important that you know the foods that can worsen your stomach gas problem and those that can help you improve your symptoms.
What are FODMAPs?
FODMAPs are small carbohydrates that are found in certain foods, capable of causing the following problems in people intolerant to these foods or sensitive of the intestine:
- Bad digestion
Consequences of the consumption of FODMAPs
- The consumption of this type of food can increase or aggravate the irritable bowel syndrome or IBS.
- Bacteria that are produced in the intestine by foods low in FODMAPs tend to produce methane, while bacteria that feed on FODMAPs produce hydrogen, which leads to flatulence (gas), bloating, stomach cramps, pain and constipation.
- Inflammation of the stomach, making it looks bigger.
- They are “osmotically active “, that is, they can draw water in the intestine and contribute to the generation of diarrhea.
- About 14% of people in the US suffer from IBS, most of whom are undiagnosed.
Benefits for the organism of a diet low in FODMAPs
When you suffer from gas and decrease your intake or start a diet low in FODMAPs, you will feel in a few days improvement in your body such as:
- Less gas
- Less swelling in your abdomen and belly
- Decrease in the frequency of diarrhea
- Less constipation
- Stomach pains will be less and less
- Improvement of other gastrointestinal functional disorders (FGID).
- Benefits in people suffering from intestinal inflammatory diseases (IBD) such as Crohn’s disease and ulcerative colitis.
Foods rich in FODMAPs that you should not eat
Here we present a list of some common foods and ingredients that are high in FODMAPs, which if you increase their intake, sharpen your digestive symptoms, so avoid eating the following:
- Among the fruits we find: apples, applesauce, apricots, blackberries, blackberries, cherries, preserved fruits, dates, figs, pears, peaches, watermelon.
- Sweeteners such as: fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.
- Dairy products : milk (cow, goat and sheep), ice cream, most yogurts, sour cream, soft and fresh cheeses (cottage, ricotta, etc.) and whey protein supplements.
- Some vegetables such as: artichokes, asparagus, broccoli, beet, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leaks, mushrooms, okra, onions, peas, shallots.
- Legumes: beans, chickpeas, lentils, red beans, beans, soybeans.
- Wheat: bread, pasta, most cereals for breakfast, omelettes, waffles, pancakes, crackers, cookies.
- Other grains: barley and rye.
- Drinks: beer, liquor wines, soft drinks with high fructose corn syrup, milk, soy milk, fruit juices.
You must bear in mind that the objective is to eliminate the FODMAPs completely. However, we know that it is not so easy, so we recommend reducing your consumption little by little to reduce your digestive symptoms.
Foods that you can eat on a low diet in FODMAP
- You can eat protein-rich foods: all meats, fish and eggs, unless high-FODMAP ingredients such as wheat or high-fructose corn syrup have been incorporated into your preparation.
- All fats and oils.
- Most herbs and spices.
- F dry rutos and seeds: almonds, cashews, peanuts, macadamia nuts, pine nuts, sesame seeds (avoid pistachios because they are high in FODMAPs).
- Fruits such as: bananas, blueberries, melon, grapefruit, grape, kiwi, lemon, lime, tangerines, melon, oranges, passion fruit, strawberries, raspberries.
- Sweeteners: maple syrup, molasses, stevia sweeteners.
- Dairy products: you can eat lactose-free dairy products and hard cheeses (including brie and camembert).
- Vegetables: alfalfa, peppers, Chinese cabbage, carrots, celery, cucumber, eggplant, ginger, green beans, kale, lettuce, chives, olives, turnips, potatoes, radishes, spinach, spring onion (green only), pumpkin, potatoes sweets, tomatoes, turnips, sweet potatoes, water chestnuts, zucchini.
- Grains such as: corn, oats, rice, quinoa, sorghum, tapioca.
- Drinks: water, coffee, tea, etc.
As you can see, there is a wide variety of healthy and nutritious foods that you can eat and incorporate into your diet low in FODMAPs.
Recommendations to start your diet low in FODMAPs
- When starting your diet, it is recommended to completely eliminate the intake of foods rich in FODMAP, at least for a short period, in order to restore your bowel. This diet does not work if only some high FODMAP foods are eliminated, so it is necessary to avoid all of them.
- After a few weeks, you can add FODMAPs to your diet, only one at a time. This in order to find out which of them was causing the symptoms.
- If you notice that a certain type of food really causes you havoc with your digestion, then avoid it altogether and eliminate it from your diet.
- Visit a doctor or dietitian, who is trained, he can help you in the application of a low diet in FODMAP.
It is important to keep in mind that FODMAPs are not bad. Many of the foods that contain FODMAPs are considered very healthy. For some people, they are a clean source of energy that can work just like other prebiotic fibers, helping you generate beneficial bacteria in your gut. However, in people who really have intolerance to FODMAPs or those who suffer from digestive problems, consuming this type of food can worsen your symptoms.
Related Wiki Link: https://en.wikipedia.org/wiki/Gastritis