The Low-FODMAP Diet: A Way to Manage IBS<\/p>
A low-FODMAP diet<\/a> is a 3-step diet<\/a> developed by Monash University to help manage the symptoms of irritable bowel syndrome (IBS). People with IBS have ongoing gut symptoms including abdominal pain, bloating, wind, diarrhea and constipation.\u00a0<\/p> What Is FOMAP?<\/p> FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, triggering the digestive symptoms in sensitive people. FODMAPs are found in a wide range of food groups. Stanford suggests the high FODMAP dietary sources to avoid:<\/p> 1.\u00a0 Starches, Cereals, and Grains: wheat, legumes, rye, beans, lentils, gluten-containing bread, muffins, pastries and pasta<\/p> 2.\u00a0 Meats: sausages, marinated meats, breaded meats and battered meats<\/p> 3.\u00a0 Fish: breaded fish and battered fish<\/p> 4.\u00a0 Dairy Product: milk, yogurt and soft cheese<\/p> 5.\u00a0 Vegetables: garlic, onions, asparagus, mushrooms, shallots, and scallions<\/p> 6.\u00a0 Fruits: figs, mangoes, blackberries, lychee, watermelon, prunes, peaches, dates and avocados<\/p> 7.\u00a0 Nuts: almonds, cashews and pistachios<\/p> 8.\u00a0 Sweeteners: honey, agave nectar, sugar-free gum<\/p> Is Low-FODMAP Diet<\/a> Suitable For You?<\/p> A low-FODMAP diet<\/a> is not good for everyone. Before you start a low-FODMAP diet<\/a> plan, you should have been medically diagnosed with IBS, not other body conditions with similar symptoms such as coeliac disease, inflammatory bowel disease and bowel cancer. What\u2019s more, IBS symptoms can be triggered by other factors, including high fat, spicy food, caffeine and stress level. Also, most of the recent studies has been conducted in adults only. It is not recommended for children with IBS. If you are considering a low-FODMAP diet<\/a> for IBS, you should consult your doctor or registered dietician<\/a> to design your Low-FODMAP diet<\/a> recipes.<\/p> How Does a Low-FOMAP Diet<\/a> Work?<\/p> The purpose of low-FODMAP diet<\/a> is to identify the FODMAPs causing your IBS symptoms, and which you can well tolerate. By only restricting the food items that trigger the symptoms, you are abler to plan a less restrictive and more nutritious diet<\/a>.<\/p> Low-FODMAP diet<\/a> is not a lifetime diet<\/a>, which involves 3 stages:<\/p> In the first stage, you should strictly avoid all high-FODMAP food sources and replace them with low-FODMAP alternatives. If there is an improvement in symptoms after 2 to 6 weeks, it is time to move onto the stage 2. If the symptoms remain, it is an indicator that your IBS symptoms are not sensitive to FODMAPs. Other therapies should be considered.<\/p> In stage 2, you should continue the low-FODMAP diet<\/a> and meanwhile reintroduce the high-FODMAP food items systematically, which helps identify the types and amount of FODMAPs you can tolerate. In which, you are recommended to test a food item rich in only 1 FODMAP group daily for 3 days. You should increase serving size each day and monitor your tolerance.<\/p> In the last stage, you are now able to know what you can tolerate and what you cannot. In the long-term, you can establish a \u2018personalised FODMAP diet\u2019 by restricting poorly tolerated food and expanding the variety of well-tolerated food. You are also recommended to repeat the challenges of poorly tolerated food over time to see if your tolerance changes.<\/p> Possible Adverse Effects of Low-FODMAP Diets<\/p> FODMAPs play an important role in maintaining your health. For example, most FODMAPs are prebiotics, supporting the growth of good bacteria in your gut. Besides, since there is a wide range of food sources to avoid, you might get insufficient nutrients. Unless you have been diagnosed with IBS and supervised by your doctor, studies suggest that low-FODMAP diets could do more harm than good.<\/p> More Information<\/p> It is recommended that you start a low-FODMAP diet<\/a> under the guidance of a trained dietitian. For more information about the low FODMAP diet<\/a>, you can visit the Monash University FODMAP website.<\/p> If you want, Eatology can offer free nutrition consultation for help you choose the right low FODMAP plan.<\/p> <\/p>","protected":false},"excerpt":{"rendered":" The Low-FODMAP Diet: A Way to Manage IBS A low-FODMAP d […]<\/p>\n","protected":false},"author":1,"featured_media":3804,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1861],"tags":[],"class_list":["post-3803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts\/3803"}],"collection":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/comments?post=3803"}],"version-history":[{"count":0,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts\/3803\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/media\/3804"}],"wp:attachment":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/media?parent=3803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/categories?post=3803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/tags?post=3803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Stage 1: Restriction (2 to 6 weeks)<\/h4>
Stage 2: Reintroduction (over 8 to 12 weeks)<\/h4>
Stage 3: Personalization<\/h4>