Fodmap diet: Solution for irritable bowel syndrome (IBS)
Irritable bowel syndrome (IBS) is one of the diseases that causes a lot of trouble for patients. Fortunately, the FODMAP diet has been proven by scientists to be an effective solution in reducing the uncomfortable symptoms of IBS, helping patients improve their quality of life.
In this article, let’s learn more about the FODMAP diet and the food groups that should be added to your body.
Learn about the FODMAP diet
The FODMAP diet stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. This is a nutritional approach developed to reduce uncomfortable symptoms associated with irritable bowel syndrome (IBS). This diet focuses on limiting carbohydrates that are difficult to digest. From there, the body can improve digestive system function and improve the quality of life for IBS patients.
How to follow the FODMAP diet
To effectively follow the low FODMAP diet, you need to follow these steps:
The low FODMAP diet should be followed under the supervision of a nutritionist or appropriate health care professional. Foods high in FODMAPs are eliminated from the diet over 2 to 6 weeks and replaced with alternatives that are reasonably high in FODMAPs. After an initial elimination phase of 2 to 6 weeks, you will experience improvement in your symptoms and may progress to a challenge phase.
Under the guidance of an expert, you will add each FODMAP food to your diet in a controlled and gradual way. This process helps determine your tolerance level for specific foods, which will assist you in re-introducing foods without causing symptoms.
During the challenge phase, you will reintroduce each group of FODMAPs separately for about 3 days, which can be expected to last 8 to 12 weeks. Once you’ve identified the foods that increase your symptoms, you’ll continue to develop a personalized eating plan for long-term symptom control, working with your dietitian.
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List of high and low FODMAP foods
Food groups high in FODMAPs
Fructan
- Grains: Wheat, rye
- Vegetables: Onions, garlic, asparagus, broccoli, cabbage, cauliflower
- Fruits: Apples, pears, peaches, mangoes
- Dairy products: Milk, yogurt, ice cream
Lactose: Dairy products: Milk, yogurt, ice cream, cheese
Fructose
- Fruits: Apples, pears, peaches, mangoes
- Sweetener: Honey, corn syrup
Polyols
- Artificial sweeteners: Sorbitol, xylitol, mannitol
- Fruits: Bell peppers, plums
- Vegetables: Mushrooms
Food groups that are low in FODMAPs
Meat
- Beef
- Chicken
- Pork
Fat
- Olive oil
- Coconut oil
Vegetable
- Green leafy vegetables (spinach, spinach, salad)
- Tomato
- Cucumber
- Bell pepper
- Potato
- Red pumpkin
Fruit
- Banana
- Grape
- Strawberry
- Orange
- Grapefruit
- Kiwi
- Watermelon
- Cereal
- Rice
- Oat
- Quinoa
Drinks
- Water
- Herbal tea
- Black coffee
These foods are divided into two groups based on FODMAP content. Foods high in FODMAPs cause uncomfortable symptoms in people with Irritable Bowel Syndrome (IBS), while foods low in FODMAPs are generally safer and do not cause these symptoms.
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Note when applying the FODMAP diet
- Before starting the FODMAP diet, consult your doctor or dietitian. This is especially important for people with other medical conditions or who are taking medications.
- Start with a strict FODMAP elimination phase. Keep a food diary and carefully monitor your body’s reactions. This will help you identify foods that trigger your IBS symptoms.
- Listen to your body and adjust your diet accordingly. Everyone reacts differently to FODMAP foods. It is important to listen to your body and adjust your diet to find foods that work for you.
- Combine the FODMAP diet with a healthy lifestyle. In addition to following the diet, make sure to get enough sleep, exercise regularly, and reduce stress. These factors also contribute to improving IBS.
Conclusion
The low FODMAP diet is an effective and safe method to control IBS symptoms, helping patients improve their quality of life. However, this diet needs to be applied scientifically under the guidance of a doctor or nutritionist to achieve the best results. Follow Evaworlds now.
