FODMAP: Cut The Harmful, Keep The Healthy
Updated: Feb 15, 2022
What is a FODMAP friendly diet I hear you ask? Great question!! Let's start with what its not. FODMAP isn't a diet. It's not designed to make you lose weight....and perhaps most importantly, it's food exclusion rules are not designed to be followed indefinitely.
FODMAP stands for;
In the simplest terms, FODMAP's are carbohydrates that some people have a problem digesting; most commonly fructose (found in fruits, sugars and added sugars), lactose ( in dairy products like milk), fructans (in grains like wheat and barley), galactans (found in beans and and pulses) and polyols (sugar alcohols like xylitol, sorbitol and mannitol).
Poor digestion of FODMAPs leads to symptoms like gas, bloating, stomach pain, cramps and constipation.
Gastrointestinal issues commonly overlap with autoimmune disorders. Often, when one condition flares, so does the other. The FODMAP diet, developed by researchers from Monash University, is less of a diet, and more of a strategy of food exclusion to help you avoid any FODMAP carbohydrate that may cause you discomfort and suffering if ingested.
It's really important that if you are experiencing any gastrointestinal issues, to seek out the help of a medical professional first. You and your Dr will determine whether following a FODMAP diet is right for you. A strict FODMAP diet is not recommended for extended periods of time. Not least because its pretty restrictive!! After a period of FODMAP abstinence, you should be able to more easily identify problematic FODMAP's; through a process of controlled reintroduction of carbohydrates.
As a sufferer of multiple food allergies, I personally find it helpful to incorporate as much FODMAP free food in my diet as possible, whilst maintaining a flexible approach to eating. On my blog you will find many recipes that I have created and well known classics that I have modified to make them 'tummy friendly'.
Working out whether an ingredient is FODMAP or not can sometimes be a bit of a headache. Some ingredients are fine, in small quantities whilst others are not. Trying to figure out if a meal with many ingredients in it is ok to eat can be even harder!
On my site, you will see that recipes are called FODMAP friendly. That means each ingredient has been FODMAP rated according to the volume of the ingredient that the recipe calls for. A set of FODMAP recipe 'cheat sheets' if you will!
If you do decide to 'get cooking', do log into the members area, comment and share so we as a community better cope with our conditions by through growth and learning.
I'm very passionate about the management of autoimmune conditions in a healthy way.
I speak with medical professionals, read journals and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.
All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.