FODMAP Diet or Low FODMAP Diet. This video is on What Is The FODMAP Diet. FODMAP Dieta. Diet Plan and Food List.
00:00 FODMAT Diet
00:37 What Is The FODMAP Diet
02:04 FODMAP
04:09 Carbohydrates that can be eaten in the Low FODMAP Diet
05:24 Starting The FODMAP Diet
09:30 Conclusion
WHAT IS THE FODMAP DIET:
The FODMAP diet is a 3 stage diet for people with IBS. It limits certain types of carbohydrates in your diet.
“FODMAP” stands for:
-Fermentable
-Oligo-saccharides
-Di-saccharides
-Monosaccharides
-And
-Polyols
What is the Science behind the FODMAP diet? Well, the problem is FODMAP carbohydrates are not absorbed in the small intestine. They pass through to the colon and get fermented by bacteria. This leads to all sorts of IBS symptoms like constipation, diarrhoea, wind, reflux, abdominal pain or that gurgling bubbly feeling in your tummy.
That’s why having a low FODMAP diet might be a solution for some people who have IBS. Don’t freak out though! The low FODMAP diet does not cut out all carbohydrates from your diet. I will go through some of the foods you can and can’t eat later on in the video.
Before we start, it’s really important that you see a qualified dietician before you try the FODMAP diet yourself. If you’ve seen a dietician and they’ve suggested you try a low FODMAP diet then this video is for you! I will break down the FODMAP diet for you so it’s easy to digest.
FODMAP DIET FOODS:
There are a lot of FODMAP foods you should limit in this diet! I’ve split them up into FOUR categories for you to make this as easy as possible!
Category ONE: Oligosaccharides such as Fructans include foods like wheat, barley, rye, onion and garlic. Cabbage, cauliflower, broccoli, sprouts, kale and turnips. Beans and pulses.
Category TWO: Disaccharides like Lactose - this doesn’t mean giving up milk or yoghurt. You will switch to a lactose-free version of your normal dairy products so you don’t miss out on your calcium intake! Avoid processed cheese and low fat cheese too.
Category THREE: Monosaccharides like Fructose - and no that doesn’t mean all fruit! However it does include honey, mango, sugar snap peas and fructose-based sweeteners.
Category FOUR: Polyols like Manitol, Sorbitol or Xylitol that you might find in sugar free gum or sugar free mints. Stone fruits like plums and apricots should also be avoided.
But what about carbs that you CAN eat on the FODMAP diet?
For breakfast you can have Non-wheat cereals like puffed rice and corn flakes. Oats are still on the menu if you prefer porridge.
You can still eat rice and potatoes - whichever types and cook them in any way you like. Other carbs you can eat include buckwheat, polenta and quinoa.
Fruits and vegetables as a good source of carbs and that all important fibre. Try your best to avoid too much alcohol, caffeine, spicy foods and fatty foods.
A full list of foods can be found at: https://healthpath.com/gut-health/nhs-fodmap-complete-guide/#chapter3
WHEN TO SEEK MEDICAL ADVICE:
If you get to week 8 and there are no improvements then you should stop the diet and see your dietician for further advice. Of course this video wouldn’t be complete without red flags! If you experience any of these FOUR symptoms at any time then please see your healthcare professional for further advice!
1. Blood in your stools
2. Unexplained or sudden weight loss
3. Unexplained low iron levels - [ where you might start to feel more tired than usual]
4. Sudden change in symptoms - [such as diarrhoea or constipation getting suddenly worse.]
STRESS RELIEF:
Set aside time in your day to practice self-care to reduce your stress and anxiety levels as these could trigger IBS symptoms,
https://www.nhs.uk/conditions/stress-anxiety-depression/understanding-stress/
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Disclaimer:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
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