FodMap refers to certain types of carbohydrates and sugars that are poorly absorbed by the body. When ingested, these foods ferment in the large intestines, draw water, and produce gases that cause the intestines to expand. As a result, the individual experiences gas, bloating, and abdominal pain, and conditions such as irritable bowel syndrome (IBS). Foods that fall under this category include grains, lactose-containing foods such as milk, and fructose-containing fruits and vegetables.
Going on a low FodMap diet can help alleviate the symptoms and gastric issues associated with these carbohydrates and sugars. However, before adopting a low FodMap diet, it is essential to have the following dos and don’ts in mind.
1. Do Consult a Doctor
Before going on any form of diet, it is crucial for you to consult a doctor. Most of the foods that are listed as FodMap contain essential nutrients that the body requires. For example, some are healthy prebiotics which are needed to stimulate the growth of healthy gut bacteria. Therefore, getting rid of them without a suitable substitute can do more harm than good to your body.
Also, individuals who suffer from dietary disorders should not start an elimination diet without seeking professional advice. You need a nutritionist to assess your diet, examine your body, and help you to come up with a low FodMap diet that will promote gut health and provide all essential nutrients to the body.
2. Don’t Change Everything at Once
Eliminating all FodMap carbohydrates, fruits, and vegetables is not a good idea. The rapid change can harm your body, especially if you don’t find the right foods and supplements to replace the nutrients that you will be missing. Start by eliminating a few foods and observe how your body reacts to the changes. Switch unhealthy snacks for the healthier, low FodMap snacks. Let your body adjust slowly to the changes, and you will experience positive results.
3. Do Take Adequate Fiber
Fiber is essential in every diet as it promotes gut health and enhances the growth of healthy bacteria. However, if you are on a low FodMap diet, you will notice that most of the fiber-containing foods will be off your list. However, you still need adequate fiber for your gut to function properly. Therefore, consider other options such as green leafy vegetables and fruits. You can also consume low FodMap snacks that are rich in fibre as these will improve gut health.
A low FodMap diet can be the answer to all your gut issues. However, you need to approach it with caution if you want to avoid malnutrition and other problems that result from elimination diets. Consult a nutritionist or doctor before going on this diet so that you can achieve positive results.