Posted by Susan | Posted in Healthy Eating | Posted on 23-04-2012
Tags: FODMAP Diet
Area you suffering with chronic diarrhea, gas, and adbdominal pain from IBS? Then, the low FODMAP way of eating may be for you. FODMAP is an acronym for fermentable oligo-, di-, and mono-saccharides and polyols which are a group of short chain carbohydrates. In sensitive people, consuming these carbs may result in gas, pain and diarrhea. By ingesting foods low in FODMAPs, symptoms may improve.
However, switching to a low FODMAP way of eating takes a little planning. The following tips may help when grocery shopping.
- Choose vegetables such as spinach, carrots, eggplant, tomatoes, zucchini, red bell pepper, and potatoes.
- Try lactose free dairy products like hard cheeses such as Parmesan, Swiss, or cheddar, lactose-free yogurt or Kefir milk
- Select nuts and seeds including walnuts, almonds, pecans, macadamia nuts, pine nuts, and sesame seeds.
- Choose colorful fruits such as bananas, blueberries, strawberries, pineapple, oranges, grapes, and kiwi.
- Buy gluten-free all purpose flour blends – King Arthur Gluten-Free Multi-Purpose Flour or Namaste Foods Perfect Flour Blend are a few examples.
- Finally, eat a variety of poultry, meat, fish and heart healthy oils which are naturally FODMAP free.
This is the first in a series of articles on the FODMAP way of eating. Stay tuned.
By Susan Taylor, RD, LD