Inspire Health With a Low-FODMAP Diet Guide

Are you in need of a serious gut check when it comes to your diet and eating habits? If you find yourself in pain from high-FODMAP foods, then consider reducing your intake of them (or even cutting them out entirely). Those who suffer from gastrointestinal distress or diseases may find that a low-FODMAP diet helps them both mentally and physically.

In this guide, we’ll explain the basics of FODMAPs, how a low-FODMAP diet works, the benefits of a low-FODMAP diet, and food substitution options for every meal. If you want to manifest personal wellness in your daily routine, a low-FODMAP diet may be perfect for you. Just make sure to speak with your doctor before starting a low-FODMAP diet.

What are FODMAPs?

In order to understand a low-FODMAP diet, you should first understand the science behind FODMAPs themselves. FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are short-chain carbohydrates that are often poorly absorbed throughout the digestive tract.

You can find FODMAPs in many foods, including barley, wheat, milk, and beans. Here are the basics:

• Fructans – grains, barley, wheat, and rye.
• Fructose – simple sugar in fruits, vegetables, and added sugars
• Galactans – found in many legumes
• Lactose – a sugar in cow’s milk and other dairy products
• Polyols – a sugar alcohol found in fruits, vegetables, and sweeteners

How Low-FODMAP Diets Work

A low-FODMAP diet is a short-term diet that works to offer relief and suffering from irritable bowel syndrome (IBS) and other gastrointestinal diseases. When you systematically eliminate and then slowly reintroduce FODMAPs, you are able to figure out which foods are causing symptoms.

Follow these steps when implementing a low-FODMAP diet for the first time:

• Stop eating all foods that contain FODMAPS and establish a baseline
• Reintroduce foods with FODMAPs one at a time and monitor your symptoms
• Work with your healthcare provider to manage foods that cause discomfort

The above steps will show you which foods you should avoid and how you can get started on a low-FODMAP diet. You can also create a custom menu with a weekly meal planner to take the hassle out of grocery shopping and deciding what you can and cannot eat on the fly.

Benefits of Low-FODMAP Diets

When starting a low-FODMAP diet, you should be able to see the physical benefits almost immediately. But did you know that a low-FODMAP diet may have mental health benefits too?

Physical Benefits

Beginning a low-FODMAP diet will help you identify which foods cause you physical discomfort and cause flareups in your gastrointestinal system. By systematically eliminating foods that cause you harm, you can have a better quality of life on a daily basis.

Mental Benefits

When you get your physical health in check, your mental health will soon follow. IBS is linked to heightened anxiety, poorer quality of life, and negative impacts on all facets of social life. Relief from these debilitating symptoms can help you manage your stress and give you control of your daily life.

A Low-FODMAP Food Guide

Now that you know the basics of a low-FODMAP diet and its potential benefits, you may be wondering what foods you can eat.

• For breakfast, substitute cow’s milk with almond milk.
• For lunch, instead of eating an apple, opt for a banana.
• At dinner, substitute regular pasta with a gluten-free option.
• For dessert, opt for gelato or sorbet instead of ice cream.

Want a more comprehensive list? Check out this guide for more information.

A low-FODMAP diet may sound scary at first. Once you realize that you can still eat satisfying, delicious foods, you won’t even notice that your diet did a complete 180. You will, however, notice the physical and mental benefits of your diet and live a happier, more inspiring life. Manifest a healthier tomorrow today with your low-FODMAP diet.