If you are considering going for a low FODMAPs diet, it is probably because you face abdominal pain and digestive problems. This is possibly due to certain carbohydrates present in the food and drinks you consume.
Going for a low FODMAPs diet can help you overcome these issues. But getting on a proper diet is important, so even though you refer the internet for information, which is important too, you must take the diet plan either from a dietitian or your doctor. Internet will help you understand what you’re are doing but a professional help is important if you are someone who needs to switch to a low FODMAPs diet because of digestive problems.
Know that the low FODMAPs diet you are going to follow should only be followed for a brief period (6“8 weeks) or as prescribed by your dietitian or doctor.
You will probably find foods that are supposed to be healthy for humans but cause you irritable bowel movement or other digestive problems, in that case, once the problem food is identified by your dietitian or doctor, that food/drink will be lessened or eliminated from your diet (as required).
You might also come across many new discoveries. The foods you thought weren’t healthy for you could now be a better choice as opposed to the food you thought was healthy. You also need to know that of five carbohydrates that comprise FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), not everyone is affected by all five of them. There are chances your body reacts to only a combination of these carbohydrates.
Foods that are high in FODMAPs are wheat, rye, barley, garlic, leek, onions, lentils, chickpeas, legumes, cashews, pistachios, baked beans, borlotti beans, soybeans, kidney beans, animal milks, custard, ice cream, condensed milk, evaporated milk, yogurt, dairy desserts, apples, pears, mangoes, watermelon, high-fructose corn syrup, honey, nectarines, peaches, plums, cauliflowers, mushrooms, sugar snaps, and chewing gum.
Foods that are low in FODMAPs are the ones that are lactose free, rice, hemp or almond milk, sorbet, small portions of frozen fruits, small portions of strawberries, blueberries, raspberries, grapes, pineapple, cantaloupe, honeydew, kiwi, ripe bananas, orange, grapefruit, spinach, kale, lettuce, tomatoes, cucumber, summer squash, carrots, red bell pepper, yellow bell pepper, white potatoes, small portions of green beans, sweet potato, cornmeal, quinoa, firm tofu, tempeh, small or little portions of lentils, etc.
You can also look up recipes online or ask your dietitian for them to ensure tasty and healthy low FODMAPs diet for yourself.