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August 05, 2020
If you’re experiencing abdominal pain, bloating and flatulence, and feeling lost on where to turn, I’ll hand you the FOD-MAP.
If you’ve never heard of FODMAP, it stands for:
For people with irritable bowel syndrome (IBS), the FODMAP approach is typically the first port-of-call for nutritionists and dieticians. It’s a protocol that helps you heal the gut and identify trigger foods that cause flare ups.
If this sounds a little confusing to you, have a read of my FODMAP run-down, which includes foods to avoid while undertaking FODMAP, here, and come back after.
Are you all caught up?
Okay, great. Let’s continue on our way.
When undertaking the FODMAP approach, cut-down your intake of FODMAP foods for a period of time and then slowly introduce them to identify which foods are causing flare-ups. This trial elimination gives your gut time to repair and check which foods you may be sensitive to. Unlike many diets out there, the FODMAP approach is definitely not a ‘one-size-fits-all’ approach and should be tailored specifically to you.
After the elimination phase when you’re reintroducing foods, record the foods you’re eating and the symptoms you’re experiencing. This can give you an indicator of which foods aren’t working for your gut.
Inflammatory responses include bloating, tiredness, throat irritation, coughing or sneezing after food, mood problems, headaches, migraines, indigestion and weight retention.
Writing down these symptoms will make it clear what isn’t serving your body. When you are reintroducing foods, try to have a positive mindset and not be too anxious about it. If you’re trialling foods while in a state of stress, it can impact the digestion process. So, be cool, calm, collected and enjoy the food you’re eating.
While there are plenty of foods you have to avoid when following the low-FODMAP protocol, let’s look at this in a positive light, below are fifty FODMAP friendly foods that you CAN include during these stages. And remember that a FODMAP friendly diet shouldn't be encouraged for long period of time and getting back to a balanced diet is always best!
Here are my favourite fifty FODMAP friendly foods:
If you’re looking for FODMAP friendly recipes, I’d love to be your guide. My cook book Supercharge Your Gut has a bunch of FODMAP-friendly meals that’ll make the whole process that much easier.
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