Is a low diet on the fund map for your digestive problems?

If you have experienced continuous digestive problems, you know that certain foods can wreak havoc on Your intestine and cause all kinds of unpleasant symptoms, such as chronic stomach pain, gas, swelling, diarrhea and constipation.

It may be difficult to determine exactly what foods are making you feel miserable, but researchers have discovered that a elimination diet called low diet at FODMAP It can help relieve digestive discomfort By identifying foods with the most likely to activate it.

Obviously, if you are experiencing serious gastrointestinal problems, you should seek the guide of a qualified professional. But if you ask if a low diet in the process can help you swollen And keep your stomach settled, this is what you should know.

What is a low diet on the map?

Also known as the “FODMAP Diet” or the “SIB Diet”, a low diet in the feet works by temporarily cutting its diet, a specific group of Carbohydrates Known as FODMAP: Fermentible Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Eliminating and then reintroducing these carbohydrates – They are wrong (if they do) absorbed in their intestine -The start to find out what high background foods can tolerate your intestine, and which ones make you feel … er, horrible.

Researchers from Monash University In Australia originally formulated the diet To address the role of these carbohydrates in irritable intestine syndrome (SII).

Is a low diet on the flow map healthy?

As a short -term regime, a low -step diet is a safe way to determine what foods can be triggering their Gastro problems so that it can obtain a very necessary relief. But many healthy basic foods, including many legumes, whole grains, fruits and vegetables – They are rich in Fodmaps, so you definitely do not want to prohibit all Fodmaps forever.

“We want people to eat these foods,” says Andrea N. Giancoli, MPH, RD “The idea is to identify more precision what food is causing symptoms and slowly reintroduce the rest as part of a balanced diet. “

Why might need professional guidance

Elimination and reintroduction can be a complicated process. So, although he may be tempted to shoot an printable FodMAP food list and follow the DIY Route, it is important that diet who specializes in gastrointestinal disorders and can guide it through each step.

“There are many things that can continue in the stomach and the small intestine, so it is important not to self -diagnose,” says Giancoli. “You don’t want to make a elimination diet if it is not necessary, or if it is not going to be effective.”

To begin with, the elimination phase is not as simple as prohibiting all foods containing Fodmap. It may be able to tolerate certain high map foods in small portion sizes without triggering symptoms. For example, wheat is restricted in a low diet in the fee, but your dietitian can approve a Spone Round of Wheat Breed from time to time.

And Fodmap food lists are not as simple as they seem. Bananas, for example, are high feet when they are mature, but low in the feet when they are motionless. Legumes are considered a high map food, but chickpeas and canned lentils tend to be lower in Fodmap, and the size of smaller portions may not trigger symptoms.

The reintroduction or challenge phase can also be complicated. Let’s be honest: even with a list of low -focus foods in hand, most of us do not know our disaccharides of our polyols. A dietitian can guide him through the steps of reintegrating each subgroup in his diet.

“It is very important to do this methodically to determine which groups of food and Fodmap trigger symptoms and which do not,” he says, “he says,” he says, “he says,” he says Alicia Galvin, RD

In a nutshell: everyone’s tolerance for Fodmaps is different. Working with a dietitian can help him discover what foods he should and should not consume, and in what quantities, so he is not restricting more than he needs and missing healthy foods and key nutrients.

What foods can you eat with a low diet in the feet?

According to researchers from the University of Monash, the following Low hammer foods Get the green light during the elimination phase:

• Vegetables: Eggplant, green beans, bok choy, pepper, carrot, cucumber, lettuce, potato, tomato, zucchini
• Fruit: Cantaloupo, grapes, kiwi, mandarin oranges, oranges, pineapple, strawberry, immature bananas
• Dairy and alternatives: Almond milk, Brie, Camembert, feta cheese, hemp milk, hard cheese, lactose milk, soy milk Made of soybean protein extract or soy beans “helmets”
• Protein: Eggs, firm tofu, cooked meats, seafood, Tempeh
• Grains and alternatives: Corn (cob, polenta, tortilla, corn pop
• Sweets: Black Chocolate, Arce syrup, rice malt syrup, table sugar
• Nuts and seeds: Macadamia, peanuts, pumpkin seeds, nuts

What foods should you avoid in a low diet on the map?

High -level high -step foods should generally be avoided during the elimination phase and gradually reintroduce with the help of a dietitian.

• Vegetables: Artichoke, asparagus, cauliflower, garlic, green peas, leeks, mushrooms, onion, sugar peas
• Fruit: Apples, cherries, dried fruits, mangoes, nectarines, peaches, pears, plums, watermelon, ripe bananas
• Dairy and alternatives: Cow’s milk, custard, evaporated milk, ice cream, soy milk Made of soybeans (Unlike soy protein extract or “arcados” soy beans), sweetened condensed milk, yogurt
• Protein: Legumes, marinated meats, processed meats
• Grain: Wheat/Centeno/Cebada Breads, Breakfast Cereals, Skistish Products
• Sweets: High fructose corn syrup, honey, sugarless sweets
• Nuts and seeds: Anacardos, pistachos

Can you lose weight in a low diet on the map?

You may lose some pounds simply because it is eliminating a lot of sugar, but that does not make this a diet to lose weight.

“I never recommend this diet for weight loss, just as a therapeutic diet,” says Galvin. “Weight loss requires changes in diet and long -term lifestyle, and a low diet in the field does not intend to be followed in the long term.”

In addition, it is not an infallible weight loss plan. A low diet on the map not only makes it much harder to find healthy recipes, but can still exaggerate in food approved by Fodmap such as table sugar and black chocolate. But if you are dealing with gas, swelling and other associated discomforts of digestive anguish, calm your symptoms, you probably have priority over fast weight loss anyway.

It takes to repeat: this is not a digestive DIY strategy. But while a low diet on the map is not easy, under the care of your doctor and the orientation of a registered dietitian, it can be an effective way to find out what food they are playing with their gastrointestinal system, and help you get some relief .