FODMAP Diet: Benefits, Foods And Steps To Follow
You must have read about the FODMAP diet while scrolling through the internet. The diet comes to the rescue for people with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). The diet is a temporary eating plan that comes with certain restrictions and?loads of benefits.?
Want to know more about the FODMAP diet? Be with us!?
What Is FODMAP??
FODMAP?stands for?Fermentable,?Oligosaccharides,?Disaccharides,?Monosaccharides and?Polyols. These are short-chain carbohydrates and sugar alcohol found in the foods we consume.?
FODMAPs?are the sugars that are poorly absorbed in the small intestine, make gas and attract water in the large intestine, causing abdominal pain, digestive distress and bloating. Strictly following the diet for at least 6-10 weeks or depending on the patient's response, slowly relieves the symptoms and can help heal the body faster.?
Who Can Follow The FODMAP Diet??
According to the National Institutitute of Nutrition, “Those who have IBS, IBD and SIBO benefit from this diet.”?Anyone with digestive issues or wanting to discover items causing harm can use this as a short-time elimination diet.?
The primary symptoms of SIBO, IBS and IBD are:?
Foods To Avoid On FODMAP Diet?
Here is a list of the FODMAP foods to avoid:?
High FODMAP Foods To Avoid?
Cereals -?Wheat, barley based-bread, biscuits and snacks.?
Pulses And Meat -?Kidney beans, lentils, baked beans, processed meats, soybean, black beans, chickpea, and split peas.?
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Fruits -?Apple, apple juice, cherries, dried fruit, peach, canned fruits, watermelon melon, and honey.?
Vegetables -?Broccoli, artichoke, okra, peas, garlic, mushroom, beetroot, cabbage, and onion.?
Beverages -??Tea, dessert, wine,?apple cider vinegar, fennel tea, and fruit juices.?
Milk And Its Products -?Milk and its products like ice cream, custard, yogurt, paneer, soya milk (made from whole soybean), and sweet condensed milk.?
Low FODMAP Foods To Consume
Cereals -?Rice, oats, corn flakes, rice cakes, quinoa, brown rice, maise, etc.?
Pulses -?Sprouted beans?
Non-veg -?Eggs, tofu, tempeh, fish etc?
Fruits -?Grapes, strawberries,?papaya, kiwi, blueberry, orange, pineapple.?
Vegetables -?Tomato, carrot, green bean, lettuce, ginger, etc.?
Milk And Its Products -?Cream, ghee, whipped cream, parmesan cheese, etc.?
Beverages -?Beer, black tea, coffee, green tea, red wine, white wine, etc.?
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