calming the belly down
FODMAP? What am I even saying? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In simpler terms, FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates are considered FODMAPs.
FODMAPs are osmotic, meaning that they pull water into your intestinal tract. When eaten in excess, they may not be digested or absorbed well and could become fermented by bacteria in your intestinal tract.
The low FODMAP diet is most commonly used by people with irritable bowel syndrome (IBS). The diet may also potentially have benefits for those with similar symptoms from other digestive disorders, such as inflammatory bowel disease, and bacterial overgrowt
low fodmap diet guidelines:
Please note, this is not a long-term diet plan. It is too restrictive and should only be seen as a temporary treatment to help get one’s gut back on track. Many women find following this type of diet easiest when done under the guidance of a nutritionist, holistic practitioner, or other medical specialist.
Symptoms and signs that suggest you may be eating products high in these short chain carbohydrates are:
(Though a lot of these are par for the course with endometriosis anyways!)
Gas
Pain
Bloating
Abdominal distention
Abdominal pain
Diarrhea
A feeling of fullness after eating or drinking only a small amount of food or liquid
high FODMAPs can include:
Fructose: fruits, honey, and high fructose corn syrup
Lactose: dairy
Fructans (inulin): wheat, onion, and garlic
Galactans: beans, lentils, and legumes like soy
Polyols: sweeteners containing sorbitol, mannitol, xylitol, maltitol, and stone fruits, such as avocado, apricots, cherries, nectarines, peaches, and plums
low FODMAPs can include:
Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
Fruit: Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
Vegetables: Bean sprouts, bell peppers, carrots, choy sum, eggplant, kale, tomatoes, spinach and zucchini
Nuts: Almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts
Seeds: Linseeds, pumpkin, sesame and sunflower
Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
Oils: Coconut oil and olive oil
Beverages: Green tea, peppermint tea, water and white tea
Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder
Printable food guide coming soon!
