I am reporting on the FODMAP diet which is a diet developed in Australia which includes many foods that cause poor absorption in the intestines. FODMAP is an acronym which stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides + Polyols. It is a collection of molecules found in food which is poorly absorbed by certain individuals. When this food is eaten and not absorbed in the small intestine, it passes into the large intestine where bacteria ferment it. This produces gas and results in bloating and flatulence.
Some examples of foods that are problematic include the following: Excess fructose: in honey, apples, pears, mangoes, watermelon, Fructans: in artichokes, onion family including garlic, wheat, rye, barley, Lactose: in milk, ice cream, yogurt, certain cheese, Galacto-Oligosaccharides: in legumes, Polyols: in apples, apricots, avocados, cherries, nectarines, pears, plums, prunes.
The above mentioned food needs to be completely eliminated from the diet for the first 6-8 weeks. Beyond the 6-8 week period, experimentation with certain foods can occur by reintroducing one food at a time and waiting up to 72 hours to see if there is any adverse reaction. If there is no reaction, small amounts may be included in the diet.
According to US News + World Report, a low FODMAP diet shows a reduction of symptoms in people who suffer from IBS by 80%.
Ilia Regini is a holistic nutritional consultant, healing foods chef, speaker, writer and blogger. She can be reached at 914-714-9773 or by email: firstname.lastname@example.org