Sixty two million Americans are diagnosed with a digestive disorder per year, and in many cases their disorder ends up affecting how well they are able to carry out every day activities and live a normal lifestyle. Researchers at Monash University have developed a special diet that helps to determine which specific foods are causing the pain, bloating, and other symptoms that usually come with GI disorders (primarily recommended for IBS). This diet is called the low FODMAP diet and is helping to identify FODMAPS, and create meal plans that will help allow those suffering to continue to live life without being fully held back by IBS. You may be wondering- What are FODMAPS? FODMAPS are short chain carbohydrates (sugars) that the small intestine has trouble absorbing, leading to pain and bloating in some cases. With the help of these new dieting tools, those with GI problems are able to find a diet that works and helps manage their condition. More information is still being discovered every year through research at Monash University.
There are many unique and delicious recipes to try out for those who are trying the low FODMAP diet. From american classics to international cuisine, there is a large variety of reinvented dishes that follow the low FODMAP diet. Since each person reacts differently to certain FODMAP, it is important to first work with a dietitian to figure out if the low FODMAP diet is right for you. Here is a sample day plan that avoids the most common high FODMAPs that bother most people with IBS. Starting with breakfast, try avocado (less than ⅛ of an avocado) toast with coconut based yogurt and a banana (unripe banana). For lunch, try modifying your daily sandwich to include gluten free bread, goat cheese, and egg or smoked beef. Some good side options are fruits such as bananas (unripe) or blueberries, and veggies like bean sprouts and carrots. And finally, whip up a home cooked lasagna bolognese using carrots, tomatoes, minced meat, and gluten free noodles. This is just a quick sampe day of meal ideas, but there are lots of possibilities! Don’t be afraid to take classic meals that you or your family love and find a low FODMAP alternative.
There are three different phases in the FODMAP diet. However, first it is important to check with your dietitian to make sure that the low FODMAP diet is right for you. The elimination phase, the reintroduction phase, and lastly the integration phase. In the elimination phase, the goal is to substantially decrease the amount of high FODMAP foods in your diet and stick to a safe food palette. In the second phase or the reintroduction phase, you begin to bring certain foods back into your diet that were original triggers, as well as a variety of common high FODMAP foods (lactose, fructose, gluten, etc). This is very important in order to establish what type of FODMAPs affect your system. In order to do so you would be challenged to complete a 3 day trial of a targeted trigger food, and then three days back to the elimination phase. After you have determined specific trigger foods in phases one and two, the integration phase allows you to use this new information to create a well-balanced diet that is individualized just for you! This can be accomplished by substituting high FODMAP foods with low FODMAP options. In order to still ensure proper nutrition, it is very important to eat balanced meals with ample nutrition.
