Benefits of a Low FODMAP Diet
So what is a low FODMAP diet you ask? By the end of this blog we hope to shed some light on the benefits of a low FODMAP diet and who a low FODMAP diet can help. It can in fact feel like you need a literal map to understand all the diets and trends these days, but here at Nutra, we praise a wholefood/holistic diet, and you will rarely hear us talk about “diet culture.” However, there are certain diets with tons of research behind them that are specific to certain outcomes and beneficial for certain people; a low FODMAP diet is one of those.
What Does Low FODMAP Mean?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, it’s a mouthful right? In layman's terms, these are simply short-chain carbohydrates (sugars) that the small intestine typically doesn’t absorb well. These foods that don’t absorb well often cause gas, bloating and a range of other uncomfortable symptoms for people who suffer from IBS.
The four different FODMAP categories include:
- Fermentable Oligosaccharides: Fructans (which are found in onions, garlic, artichokes, wheat products, galactans (which you can find in lentils, beans, broccoli, brussels sprouts, and most products containing soy).
- Disaccharides: The biggest carrier is dairy products, hello cheese, ice-cream, yoghurt and milk.
- Monosaccharides: Monosaccharides are found in fruits, due to the fructose content. However not all fruits are guilty, as some fruits have equal amounts of fructose and glucose and are more easily tolerated.
- Polyols: These are sugar alcohols typically found in sweeteners made from xylitol, lactitol, maltitol and sorbitol. There are some other natural sources that belong in this category too like cherries and mushrooms.
Benefits of a Low FODMAP Diet
Limiting foods that contain FODMAPs can ease symptoms of IBS and should only be followed for this purpose and for a time. This is because the above foods containing those compounds are harder to digest, and are not completely absorbed, so when they reach the intestine they ferment and can cause gas, pain and bloating. According to Dieticians Australia, IBS affects 30% of Australians, yikes! If you experience gas, pain or bloating, it’s important to have your symptoms properly diagnosed before following a FODMAP diet, always make sure you see a professional for a proper diagnosis.
How to follow a FODMAP Diet
The good news when it comes to following a FODMAP diet is that limiting FODMAPs is only for a time. So yes, your Friday afternoon cheese and crackers with a sparkling glass of vino is just on hold for now. The first step however, is elimination, this stage should last for a minimum of two weeks and a maximum of six weeks. After this time you can slowly reintroduce foods - this part should be planned out by you and your dietician. This process will allow you to figure out what foods are causing you discomfort as you slowly reintroduce foods. From here your dietician will be able to help you in determining how much of those foods you can eat to reduce your symptoms.
Nutra Organics FODMAP Friendly Products
You can enjoy a wide range of FODMAP friendly products with Nutra Organics wholefoods to deeply nourish. Here’s some delicious and nutritious low FODMAP products you can add to your diet if you are following a low FODMAP plan for a time.
Gelatin & unflavoured Collagen: These products are not only completely safe for a low FODMAP diet, but they are actually beneficial for gut support due to naturally occurring amino acids found in collagen. Support your gut, skin, hair and nails along the journey to figuring out your FODMAP triggers.
The following Gelatin & Collagen products are Low FODMAP:
- Natural Gelatin
- Collagen Body
- Collagen Build
- Collagen Beauty Unflavoured
- Marine Collagen Beauty
- Collagen Beauty Tablets
Clean Greens: Containing the 8 most powerful super greens plus marine minerals, Clean Greens is a pure wholefood source of magnesium, calcium, potassium, vitamins A and B12. This supports the acid-alkaline balance in your body, protects your immune system, promotes energy, supports digestion, balances electrolytes and supports muscle and nerve function and is low FODMAP friendly. This is a great addition to your diet for wholefood nutrition while losing the nutrition from other foods in the elimination phase.
Bone Broths: Bone broth is another excellent gut supporter due to the collagen protein content. While typically most broths contain garlic and onion, there are some delicious and nutritious choices from our wide range that do not, so you can enjoy broth in your cooking or on its own during the elimination stage and beyond.
The following Bone Broths products are Low FODMAP:
- Chicken Bone Broth Homestyle Original
- Beef Bone Broth Hearty Original
- Beef Bone Broth Turmeric
- Beef Bone Broth Concentrate Natural Beef
- Beef Bone Broth Concentrate ACV Lemon Ginger
Vegetable Broth Low FODMAP is also another great option that is packed with refractance dried veggies for maximum nutrition and flavour. It is also naturally nourishing with calcium, zinc, folate & B vitamins to support immunity, energy and gut wellbeing.
When following any diet for holistic health reasons, consulting a dietician is paramount. Professional diagnosis and advice should be the first point of call before limiting foods in your diet. Remember too that following a low FODMAP diet can still be oh so delicious and the end result is so worth it to find your triggering foods.
~This blog is for informational purposes only, regardless of the advice of holistic health practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. Please obtain medical advice relevant to your particular circumstances from your health professional.