You may hear someone refer to troublesome foods as “trigger foods” or an IgG “food intolerance.” However, the bottom line is that we all have certain foods that just simply don’t sit with us well. Maybe you know exactly which foods give you issues. Or, maybe you always feel off and you’re hoping to figure out which foods are giving you trouble. If you’re still on the search, then consider the FODMAPs that are in your foods. In this article, we will discuss some seemingly common digestive issues and where those issues may be coming from.
What are FODMAPs?
While you may have heard of food intolerances and IgG food intolerance testing, there are other things that may be causing you distress. FODMAPs! “FODMAP” is an acronym that represents small sugar and carbohydrate substances that are in certain foods.
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
These pesky little substances can cause digestive distress like gas, bloating, constipation and diarrhea in some people. If you suffer from such symptoms, then consider trialing a low FODMAP diet. Before you start a low FODMAP diet, it is important that you know which foods are both high and low in FODMAPs.
What foods are high in FODMAPs?
As you will see, many healthy foods are high in FODMAPs. Remember: Low FODMAP diets are best for people who suffer from digestive issues when consuming high FODMAP foods. If you don’t have issues eating foods with lots of FODMAPs, then you can keep on eating them!
How to Start a Low FODMAP Diet
Now that you have a list of foods that are high and low in FODMAPs, you may be wondering how you get started with a low FODMAP diet. It’s pretty easy! Overall, doing a low FODMAP diet is similar to an elimination diet.
- Start by eliminating all high FODMAP foods.
- Give yourself 8 weeks of avoiding high FODMAP foods. Pay attention to how your symptoms change (if they do). You may notice that your symptoms improve after removing high FODMAP foods.
- After at least 8 weeks, add in 1 high FODMAP food (1-2 servings in a week’s period). Pay attention to your symptoms during this step! You may notice that your symptoms return after reintroducing this food. If your symptoms worsen or return, then that high FODMAP food may be a trigger food for you. High FODMAP foods that you reintroduce which do not have an effect on your symptoms can remain in your diet.
For personalized low FODMAP diet guidance, check with a local registered dietitian in your area. Not sure if FODMAPs are causing you digestive distress? Click here to find out if you may have an IgG food intolerance.
