Low FODMAP is a dietary strategy that limits the types of carbohydrates we consume. It is used frequently for people with chronic digestive complaints including bloating, constipation, diarrhea, reflux, etc. This strategy requires us to fill our diet with food choices that are low in FODMAPs.
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WHAT DO ALL OF THESE LETTERS STAND FOR?
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Fermentable
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Oligosaccharides (found in wheat, rye, onions, garlic, legumes)
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Disaccharides (found in lactose- aka dairy)
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Monosaccharides (found in fruit)
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And
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Polyols (found in fruit, avocado, sugar alcohols)
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The low FODMAP diet is designed to limit bacterial overgrowth and minimize consumption of carbohydrates that are prone to malabsorption.
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This is a very restrictive dietary strategy. There’s no reason to make ourselves crazy by following the guidelines blindly. We find it most useful to identify individual food triggers and proceed accordingly.
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This is not intended to be a forever strategy! After 2-3 months of low FODMAP, we can start to “challenge” our GI by systematically re-introducing some of the foods that we have eliminated.
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@monash is the most comprehensive low FODMAP app!! Seriously recommend downloading it if this is a dietary strategy you are considering.
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Swipe for some low FODMAP approved foods! Butternut squash is included as an example of a food item that is okay in small amounts but that may provoke symptoms in large amounts.
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Grocery list:
Further reading?
@drruscio Healthy Gut, Healthy You
@chriskresser
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Questions? Pop em in the comments below!
