All about FODMAPS
How are you getting on this week? I’ve seen plenty of you guys in the gym so far...working hard and keeping the momentum going – good job. And I have heard good reports that if you haven’t made it to the gym then you’ve been out walking and exercising regardless.
The clocks go this weekend...and then we have longer days and warmer times ahead.
So this week guys I’m giving you an insight to FODMAPS.
The FODMAPs diet began in Australia and is now a very hot topic in the nutrition world for the management of Irritable Bowel Syndrome. Recent research found that it is successful at relieving symptoms in 70 per cent of cases. You are probably wondering what on earth a FODMAP is. Well, it is actually an acronym. It stands for: Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols! These are certain types of sugars that are very poorly absorbed in the small intestine. They are not simple sugars such as glucose. They are more complex in structure, or of a shape that makes them resilient to digestive enzymes, meaning they move through most of the digestive tract more or less intact. They are poorly absorbed by everyone, but those with IBS seem to have an exaggerated sensitivity. These sugars can sometimes draw water into the bowel which can cause rapid-onset diarrhoea. When these sugars get to the large intestine, the local bacterial population begin to ferment them, which causes gas and bloating and sometimes abdominal pain. So, this diet is essentially an exercise in avoiding these problematic substances. They are, however, very widely spread throughout a lot of the foods that we would see as ‘healthy’ ingredients. This can make the diet seem a little restricted and dull. As these compounds are so widely distributed in foods, it is helpful for most people to see a list of the dos and don’ts that can be used as a daily reference. This will help you to put together your own meal plans and to find ways to improve the foods you are already eating. The foods highlighted below should be a great starting point. It may seem a little restrictive at first but, with a little bit of experimentation , you will soon find it second nature to cook the FODMAP way. EAT Meat and fish: All
Dairy/fats: Butter, Eggs, Hard cheeses (such as Parmesan), Lactose-free ice creams or desserts, Milk substitutes, such as nut or rice milks or lactose-free milk, Nuts and nut butters (but avoid pistachios), Vegetable oils, Yogurts (if natural and low-lactose;).
Grains/cereals: Amaranth, Buckwheat, Corn/polenta, Millet, Oats, Quinoa, Rice, Tapioca/cassava, Teff.
Vegetables: Aubergines (though watch out, some can’t tolerate it), Baby corn (well-cooked), Carrots, Celery, Courgettes, Green beans, Lettuces, Pak choi/choi sum, Parsnips, Peppers, Potatoes, Spinach, Spring onions (green part only), Squashes, Swedes, Sweet potatoes/yams, Tomatoes.
Fruit: Bananas, Blueberries, Canteloupe melons, Cranberries, Grapefruits, Grapes, Honeydew melons, Kiwis, Lemons/limes, Oranges, Pineapples, Raspberries, Rhubarb, Strawberries.
AVOID Dairy/fats: Creams, Cream cheeses, Ice creams, Milks, Milk products (creamer, instant cocoa and so on), Soft cheeses, Sweetened or flavoured yogurts.
Grains/cereals: Barley (pearl and pot), Bulgar wheat, Couscous (contains wheat), Rye, Semolina (contains wheat), Wheat and wheat products (bread, pasta, cake and so on).
Vegetables: Artichokes, Asparagus, Avocados, Beans and pulses (legumes), Beetroots, Broccoli, Cabbages, Cauliflowers, Fennel, Garlic, Mushrooms, Onions, Peas, Shallots, Sugar snaps/mangetout.
Fruit: Apples, Apricots, Blackberries, Cherries, Dried fruits (in large quantities), Mangoes, Nectarine, Peaches, Pears, Plums, Prunes, Watermelons.
Fitness Fact of the week Research shows that moderate levels of exercise improve your immune system, making you less likely to catch colds, for example, and more likely to recover quickly if you do.
Quote of the week “Start now. Start where you are. Start with fear. Start with pain. Start with doubt. Start with hands shaking. Start with voice trembling but start. Start and don’t stop. Start where you are with what you have. Just...start!”
Keep active & see you soon Rosie
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