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The FODMAP Diet: Follow Through is Key

photo of healthy vegetarian Quinoa salad with tomatoes and spinachThe FODMAP diet consists of foods that are low in fermentable carbohydrates. In other words, it is a diet that restricts foods that triggers digestive symptoms such as gas, stomach pain and bloating. The acronym for FODMAP is fermentable oligo-saccharide, disaccharides, mono-saccharides and polyols, which are a group of poorly absorbed complex and simple sugars that are found in a multitude of vegetables and fruits as well as wheat and milk.

Rendering to Healthline, the major dietary sources of the four FODMAPs groups are:

  • Oligo-saccharide: Rye, wheat, legumes (beans, lentils, and soybeans) and certain fruits and vegetables like onions and garlic.
  • Disaccharides: Soft cheese, yogurt and milk. Lactose is the main carbohydrate
  • Monosaccharides: a variety of fruit such as mangoes and figs. Also different sweeteners like agave nectar and honey. Fructose is the main carbohydrate.
  • Polyols: various vegetables and fruits including lychee and blackberries. Also, as well as some sugar-free gum that contains low-calorie sweeteners.

Benefits of a FODMAP Diet

Oftentimes a professional gastroenterologist will recommend the FODMAP diet for people with IBS (irritable bowel syndrome) or digestive issues like bloating and gas. The diet limits carbohydrates that are “fermentable oligo-, di-, monosaccharides and polyols. For the most part, the majority of people do not have an issue with FODMAPs unless too many are consumed. However, some people are sensitive to them. This is because FODMAPs attract water into the digestive tract, which can cause bloating and gas. According to WebMD, roughly 3 out of 4 people with IBS had immediate relief after starting a low FODMAP diet. In fact, the biggest relief was felt after 7 or more days on the diet plan.

Since symptoms are generally eased right away, many are tempted to go off the FODMAP diet after a day or two. However, to reap the full benefits it is important to follow through on the diet for the full recommended amount of time. The FODMAP diet can be prescribed by a gastroenterologist for 7 days or more, depending on your condition.

Foods Low in FODMAP

Actually, there are numerous foods that are low in FODMAPs from certain fruits and vegetables to whole grains and proteins. Some of the best sources of low FODMAP foods are:

  • Oils: Olive oil and coconut oil
  • Protein: Tofu, eggs, fish, prawns, chicken, beef, lamb and pork
  • Whole grains: Oats, brown rice, quinoa, millet, maize and buckwheat
  • Seeds: Pumpkin, sunflower, sesame and linseeds
  • Nuts: Walnuts, pecans, macadamia nuts, peanuts, pine nuts and almonds (only 10 per serving)
  • Fruits: Oranges, limes, mandarins, papaya, pineapple, blueberries, strawberries, bananas, kiwi and rhubarb
  • Vegetables: Tomatoes, zucchini, kale, spinach, carrots, bell peppers, bean sprouts and eggplant
  • Dairy: Parmesan cheese, cheddar cheese and lactose-free milk
  • Beverages: Water, peppermint tea, green tea, white tea, black tea and coffee

In addition, there are numerous spices you can use to make your dishes favorable such as basil, chives, chili, pepper, turmeric, mustard seeds, ginger, fenugreek, lemongrass, saffron, salt and white rice vinegar.

GI North

If you are having issues with your digestive system or suspect that you have IBS, contact a gastroenterologist as soon as possible. A gastroenterologist can discuss possible solutions or recommend a certain food regime like the FODMAP diet.

At GI North, both Dr. Sergio Quijano and Dr. Simon Cofrancesco are well known for their expertise as a gastroenterologist. In fact, their advanced skills and combined knowledge are sought after in the north Atlanta area. Some of their expertise includes the diagnosis and treatment of various digestive problems like IBS, gastroparesis, gastritis and other stomach issues. In addition, Dr. Sergio Quijano at GI North speaks fluent Spanish.

For easy accessibility, GI North serves Cumming, GA along with the neighboring areas of Canton, Duluth, Roswell, Suwanee, Johns Creek, Milton, Dahlonega, Dawsonville, and Alpharetta.

Caution: This article is not meant to take the place of professional medical advice. If you have any questions or concerns about the FODMAP diet, contact the highly professional staff at GI North and make an appointment with Dr. Simon Cofrancesco, Dr. Sergio Quijano or an M.D. in your area.

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