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Low-FODMAP diets

What is a FODMAP diet?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them.

Symptom include:

  • Cramping
  • Diarrhea
  • Constipation
  • Stomach bloating
  • Gas and flatulence

How to practise Low-FODMAP diet:

Three-step elimination diet:

  1. Restrict yourself from eating high FODMAP foods (list below)
  2. Next, reintroduce one high FODMAP food at a time to identify which food you’re able/unable to tolerate and how much of it.
  3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

Who is this diet for?

Low-FODMAP diet are often prescribed to people who have irritable bowel syndrome (IBS), bloating, and/or indigestion. This is because some people are unable to fully tolerate with certain types of fibres and may produce too much gas during fermentation in the intestine.

Research shown that inclusion of prebiotic and probiotic into low FODMAP diet are an excellent addition especially among people with bloating, IBS, and indigestion.

Hence, YourGutt™ is the perfect supplement that provides instant 3 in 1 prebiotics, probiotics and postbiotics that helps to boost and replenish your gut microbiome for better gut health and immune system!

Disclaimer: Low FODMAP diet are not the same as Low Fibre diet.

Sources of high and low FODMAP foods
High FODMAP Foods Low FODMAP Foods 
WheatBread, pasta, breakfast cereals, biscuits, and pastriesWhole GrainsBrown rice, buckwheat, maize, millet, oats and quinoa
GarlicFresh garlics, not powdered  
OnionShallots, white onion  
Certain fruitsApples, apricots, cherries, figs, mangoes, nectarines, peaches, pears, plums and watermelonCertain fruitsBlueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, strawberries
Certain vegetablesAsparagus, Brussels sprouts, cauliflower, leeks, mushrooms and snow peasCertain vegetablesBean sprouts, capsicum, carrot, choy sum, eggplant, kale, tomato, spinach and zucchini
Legumes, Pulses, BeansBaked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans and split peasLegumes, Pulses, BeansAlmonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts, linseeds, pumpkin, sesame and sunflower, tofu
Sweeteners/ sugarsAgave nectar, high-fructose corn syrup, honey and added polyols in sugar-free mints and chewing gums (check the labels for sorbitol, mannitol, xylitol or isomalt)Sweeteners/ sugarsGlucose, maple syrup, sucrose, sugar and most artificial sweeteners like aspartame, saccharin and Stevia
Dairy/ high lactoseCottage cheese, cream cheese, milk, quark, ricotta and yogurtDairy/ high lactoseCheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese
BeveragesChai tea, chamomile tea, coconut water, dessert wine and rumBeveragesBlack tea, coffee, gin, green tea, peppermint tea, vodka, water and white tea
High FODMAP Foods Low FODMAP Foods 
Table 1 Sources of high and low FODMAP foods

More sources of high FODMAP foods here.

References

https://www.ncbi.nlm.nih.gov/pubmed/25016597

https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13931

https://www.ncbi.nlm.nih.gov/pubmed/30945376

https://www.ncbi.nlm.nih.gov/pubmed/29964041

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