The FODMAP Diet: What You Need to Know | UCLA Digestive Diseases

What is the FODMAP diet

fodmap dietSome fruits and veggies cause bloating and digestion issues. Doozer

  • The low-FODMAP diet determines what foods cause IBS symptoms.
  • The diet is effective, but challenging.
  • You should check with your doctor or a registered dietitian to see if it's right for you.

Gut health and elimination diets are hot topics of conversation on social media and in the health community. That's mainly because your digestive system has a huge impact on your stress levels, brain, and overall well-being, according to New York University's Department of Medicine, Division of Gastroenterology.

For people suffering from irritable bowel syndrome (IBS), their digestive system is especially out of whack. The common intestinal disorder even causes pain in the belly, gas, and diarrhea, among other symptoms.

To help people suffering from IBS, Australian researchers developed the low-FODMAP diet to help control symptoms associated with the disorder. The goal of the diet is to determine which foods — including a range of dairy, fruits, sweeteners and even some vegetables — cause your symptoms so you can avoid them. Here's what you should know about the diet.

FODMAP is an acronym for foods that are known for triggering digestive symptoms.

Yogurt often causes digestive issues.

According to Healthline, FODMAP stands for, "" or a "group of fermentable carbs that aggravate gut symptoms." This includes a wide range of foods from milk and yogurt to wheat and legumes. Even some vegetables cause symptoms.

These foods are difficult to digest because of the fermentation process that happens in our body.

"We have a wide variety of healthy bacteria that help with digestion, vitamin metabolism, and immune functions, and they get energy from fermenting FODMAPs," registered dietitian Laura Manning, clinical nutrition coordinator in the department of Gastroenterology at The Mount Sinai Hospital, told SELF.

"But in some people, the fermentation process can just create a large amount of gas, which stretches the intestines causing bloating and pain; a water shift into the intestines, creating unpleasant diarrhea; and when water and gas both occur, it alters gut motility, and you end up with constipation."

A low-FODMAP diet could be hard to stick to, but it does work.

Apples are also considered high-FODMAP. Shutterstock

The FODMAP elimination diet is not a list of acceptable foods; it's a process to learn more about works for your body. U.S. News reports that there are two main phases. The first is cutting out foods high in FODMAPs. The second is reintroducing those foods to your body and seeing how they affect you. Once you re-try food groups, you'll be able to create a balanced meal plan that works for your body.

This temporary program isn't necessarily easy to follow, and you should speak with your doctor or a registered dietitian before trying it. U.S. News reports, however, that the process should take about two to six weeks to complete. The International Foundation for Functional Gastrointestinal Disorders recommends not changing everything all at once and keeping the rest of your regimen the same during the course of the diet. The foundation also reminds people trying the FODMAP diet to keep an eye on fiber intake and eat a variety of foods to maintain your health overall.

Following this plan could help you get a hold of your IBS symptoms and learn more about what works for your body. According to Harvard Medical School, one study found that 76% of IBS sufferers following the diet saw an improvement in their symptoms. It may be difficult to give up foods for a long stretch of time, but doing so could make you an expert in your own gut health management.

Video: IBS symptoms, the low FODMAP diet and the Monash app that can help

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Date: 15.12.2018, 22:27 / Views: 83443