Not surprisingly, these are the things that we put into our stomachs a big impact on what happens there.
This brings us to the issue at hand, FODMAPs.
These are small carbohydrates, in particular foodstuffs, such as wheat and beans.
Studies show a close relationship between FODMAPs and gastrointestinal symptoms such as gas, bloating, stomach pain, diarrhea, and constipation.
Diets low in FODMAP offer remarkable for those suffering from common digestive disorders advantages.
What are FODMAPs and why you should care
FODMAP means "FO ligo- ermentable, i- D, M and P olyols Ono-saccharides" ( 1 ).
In human terms, these short-chain carbohydrates [1] that some people can not digest.
Instead, they reach the end of the intestine, where the resident intestinal bacteria.
Intestinal bacteria then these carbohydrates for fuel, producing hydrogen gas and cause a variety of gastrointestinal symptoms.
FODMAPs also draw fluid into the bowel that can cause diarrhea.
Although not every sensitive FODMAPs is very common in people who suffer from irritable bowel syndrome [2] or IBS ( 2 ).
About 14% of people in the US have IBS, most are not diagnosed, so the effects are huge ( 3 ).
FODMAPs are common:
- Fructose a simple sugar found in many fruits [3] , vegetables and sugar.
- Lactose: A carbohydrate in milk products such as milk [4] .
- Fructans: Found in many foods, including gluten grains such as wheat, spelled, rye and barley.
- Galactans: found in large quantities legumes [5] .
- Polyols: sugar alcohols such as xylitol [6] , sorbitol, maltitol and mannitol. They are present in some fruits and vegetables and often used as a sweetener.
Conclusion: This means FODMAP are small carbohydrates that do not digest many people "fermentable oligo-, di-, mono- and polyols.".
What happens when we eat them?
Starch, a carbohydrate foods are often in very long chains of glucose molecules.
FODMAPs However, carbohydrates are usually "short chain".
This means that only one, two or more linked sugar.
For some people, these carbohydrates are the most gut pass unchanged.
(Fermented) when they reach the final, to be used as fuel by intestinal bacteria that live there.
In general, this is not a bad thing, and in fact is how to feed roughage , the good bacteria in the gut [7] , leading to all sorts of benefits.
However, methane bacteria are usually produce, while the bacteria produce hydrogen supply FODMAPs, another type of gas ( 4 ).
If hydrogen is produced, this can cause flatulence (gas), lead bloating [8] , stomach cramps, pain and constipation.
Greater (Many of these symptoms are caused by stretching of the intestine, which can also make your stomach look 5 ).
FODMAPs are "osmotic", which means that they can draw water into the intestine and contribute to diarrhea.
Conclusion: Some people FODMAPs are poorly digested, so that eventually reach the end of the intestine. Remove water in the intestine and is fermented by intestinal bacteria to produce hydrogen.
Advantages of low FODMAP diet
Been the low FODMAP diet mainly in patients with irritable bowel syndrome (IBS) was investigated.
This is a common digestive disorder are symptoms such as gas, bloating, stomach cramps, diarrhea and constipation.
IBS is no clear cause, but it is known that what people can eat a significant effect (have 6 , 7 ). Stress can also be a significant factor ( 8 ).
According to studies, 75% of patients with IBS from a diet low FODMAP (benefit 9 , 10 ).
In many cases, experience significant reduction of symptoms and dramatic improvement in quality of life ( 11 ).
A diet low FODMAP can (be covered also beneficial for other functional gastrointestinal disorders (FGID), a term used to all kinds of digestive problems 1 ).
There are also indications that this will be useful for people with inflammatory bowel disease [9] (IBD) such as Crohn's disease and ulcerative colitis ( 12 ).
As you can see, FODMAPs are involved in almost all common gastrointestinal symptoms and disturbance.
If you are intolerant, then the benefits of a diet that can little FODMAP are ( 9 , 10 )
- Less gas.
- Less swelling.
- Less diarrhea.
- Less constipation.
- Less stomach pain.
Diet can also cause some psychological benefits because these digestive disorders are known to cause stress and are closely related to mental disorders such as anxiety and depression (by 13 ).
Conclusion: The low FODMAP diet can lead to improvements in the majority of patients with irritable bowel syndrome. It also reduces the other symptoms of various digestive disorders.
Foods rich in FODMAPs
Here is a list of common foods and ingredients that are rich in FODMAPs ( 1 , 14 , 15 )
- Fruits: apples [10] , applesauce, apricots, blackberries, mulberries, cherries, fruit, dates, figs, pears, peaches, watermelons.
- Sweeteners: fructose [11] , honey, corn syrup, high fructose [12] , xylitol, mannitol, maltitol, sorbitol.
- Dairy: milk (cow, goat and sheep), ice cream, most yogurts [13] , sour cream, sweet and fresh cheese [14] (cottage, cottage cheese, etc.) and whey protein supplements [15] .
- Vegetables: Artichokes, asparagus, broccoli, beets, Brussels sprouts, cabbage, cauliflower, garlic [16] , fennel, leaks, mushrooms, okra, onions, peas, shallots.
- Legumes: beans, chickpeas, lentils, kidney beans [17] , baked beans, soybeans [18] .
- Wheat: bread [19] , Pasta, at breakfast cereals, tortillas, cookies, pancakes, pastries, biscuits.
- Other grain: barley and rye.
- Drinks: beer, liqueur wines, soft drinks with corn syrup, high fructose, milk, soy milk, fruit juice [20] .
Foods you can eat a diet low FODMAP
Note that the goal is not to completely eliminate FODMAPs, since it is extremely difficult.
Only considered sufficient to minimize reduce gastrointestinal symptoms.
These foods are okay to eat a diet low in FODMAP ( 1 , 14 , 15 )
- All meat, fish and eggs [21] , unless high FODMAP additives such as wheat or corn syrup high fructose.
- All fats and oils.
- Most herbs and spices [22] .
- Nuts and Seeds: Almonds [23] , cashews, peanuts [24] , macadamia nuts, pine nuts, sesame (no pistachios, which are rich in FODMAPs).
- Fruits: Bananas [25] , blueberries, cantelope, grapefruit, kiwi, grapes, lemons [26] , lemons, mandarins, melons, watermelons (except), oranges [27] , Passion, raspberries, strawberries.
- Sweeteners: maple syrup [28] , molasses, stevia [29] and artificial sweeteners [30] .
- Dairy: Milk lactose and hard cheeses (including brie and camembert).
- Vegetables: alfalfa, peppers, cabbage, carrots , [31] , celery, cucumber, eggplant, ginger, green beans, kale [32] , lettuce, spring onions, olives, parsnhips, potatoes, radish, spinach, onion spring (green only) pumpkin, sweet potatoes, tomatoes, turnip, yam, water chestnuts, zucchini.
- Cereals: corn, oats, rice [33] , quinoa, sorghum, tapioca.
- Drinks: water, coffee [34] , tea, etc.
As you can see, there are a wide range of healthy and nutritious foods [35] , a diet low in FODMAP eat.
However, these lists are not final and can not be other foods that are high or low FODMAPs not listed is.
If you have questions about a certain food, search for "[name of food] FODMAPs" on Google, as "FODMAPs garlic" (without the quotation marks).
How low FODMAP diet
Many commonly consumed foods are rich in FODMAPs.
It is generally recommended to fully eliminate all foods with a high FODMAP over a period of weeks.
This plan does not does not work when certain foods account for FODMAP, but others. You should avoid all.
Here is a helpful chart on page [36] you print a detailed list of foods that are high or low or FODMAPs.
If FODMAPs are the cause of your problems, then you may feel relief within a few days.
After a few weeks, you can get some of these foods add back one at a time. Then you can determine what was the cause of their symptoms.
If you find that a particular type of food to keep really wreak havoc on your digestive system, then you might want to foods permanently.
This can be very difficult to do on your own, and it is recommended to seek the advice of a doctor or a nutritionist who is trained in the use of a diet low FODMAP.
This can also prevent unnecessary dietary restrictions because some tests can determine if you should also avoid fructose and / or lactose.
Conclusion: We recommend eliminating all foods high FODMAP for a period of weeks and then reintroduce some of them, one at a time. Is best done with the help of a qualified health professional.
Message Home
It is important to note that FODMAPs are not "bad".
Most foods that contain FODMAPs be considered as particularly healthy.
People who are intolerant FODMAP should not go on a diet low FODMAP. This is absolutely useless and even harmful.
For some people FODMAPs is a clean energy source, or as other prebiotic function fibers [37] helps to support the good bacteria in the gut.
However, for people who really FODMAP intolerance, eating the wrong bacteria and help lead all kinds of symptoms.
If you have created in your life problems with digestion problems, then FODMAPs should be on your list of prime suspects.
Although a diet low FODMAP can not remove all digestive problems, chances are very high that it brings significant benefits.
Credentials
- ^ carbohydrates (authoritynutrition.com)
- ^ irritable bowel syndrome (www.mayoclinic.org)
- ^ fruits (authoritynutrition.com)
- ^ milk (authoritynutrition.com)
- ^ legumes (authoritynutrition.com)
- ^ xylitol (authoritynutrition.com)
- ^ intestinal bacteria (en.wikipedia.org)
- ^ swelling (authoritynutrition.com)
- ^ inflammatory bowel disease (www.webmd.com)
- ^ apples (authoritynutrition.com)
- ^ fructose (authoritynutrition.com)
- ^ high fructose corn syrup (authoritynutrition.com)
- ^ yogurt (authoritynutrition.com)
- ^ cheese (authoritynutrition.com)
- ^ supplements whey protein (authoritynutrition.com)
- ^ garlic (authoritynutrition.com)
- ^ beans (authoritynutrition.com)
- ^ soybean (authoritynutrition.com)
- ^ bread (authoritynutrition.com)
- ^ juices (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
- ^ herbs and spices (authoritynutrition.com)
- ^ almonds (authoritynutrition.com)
- ^ peanuts (authoritynutrition.com)
- ^ bananas (authoritynutrition.com)
- ^ lemons (authoritynutrition.com)
- ^ oranges (authoritynutrition.com)
- ^ maple syrup (authoritynutrition.com)
- ^ Stevia (authoritynutrition.com)
- ^ artificial sweeteners (authoritynutrition.com)
- ^ carrots (authoritynutrition.com)
- ^ kale (authoritynutrition.com)
- ^ rice (authoritynutrition.com)
- ^ coffee (authoritynutrition.com)
- ^ nutrients (authoritynutrition.com)
- ^ a convenient graphic page (www.ibsgroup.org)
- ^ fibers (authoritynutrition.com)
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