Diet Charts For Low FODMAP Diet

Table of Contents

Abstract

The world is filled with diet charts for your various health conditions but what is the best diet you need to follow still remains a question for many of you. The problem arises when the patient is suffering from a condition related to the digestive tract and is always confused about what to eat. One of such conditions is IBS and for IBS FODMAP Diet is suggested. The FODMAP diet consists of low amounts of fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are the kind of short chain carbohydrates which are poorly absorbed. So a FODMAP diet is the best solution for patients with IBS. In this article we will not only discuss the FODMAP diet but also about IBS and how herbal medicines help in IBS along with the FODMAP diet.

Introduction

The most important thing is to explain what IBS is. IBS is an irritable bowel Syndrome that affects the large intestine of a human being. The major concern in this condition is the abdominal cramps or intestinal cramps patients usually complain of along with irregular bowel habits which involves either too hard stool due to constipation or unformed stools due to loose motions or both. In such cases the FODMAP diet plays a very important role. As mentioned earlier the FODMAP diet means low amounts of certain sugars that causes intestinal distress causing aforementioned symptoms.

Now we know the purpose of the FODMAP Diet so, moving further lets know more about the FODMAP diet and what it includes and excludes.

FODMAP Diet: What To Have and What to Avoid?

FODMAP is fermented oligosaccharides, disaccharides, monosaccharides and polyols. The problem with them is they draw more fluid into the intestine and cause more gas. The production of gas is in excess due to the easy fermentation of these oligosaccharides, disaccharides, monosaccharides and polyols. The combination of excess gas and additional fluid results in slow digestion, bloating, pain and diarrhea. So the first step is to identify the triggers in this case. Your nutritionist may tell you that after identification of triggers you have to immediately stop them and then reintroduce them one by one so that you by yourself can understand which food is triggering your condition and in what amounts and which one you can have freely.

Next Discussion Is About High And Low FODMAP Carbs

High FODMAP Carbs

  • Fructose: The fructose rich top sources are apples, mangoes, pears, watermelons, honey, canned juices, broccoli, mushrooms, okra, onions, peas, red pepper, tomato and tomato products.
  • Lactose: Dairy products like custard, yogurt, ice cream, milk from sheep, cows and goat
  • Fructans: Mainly garlic, onions, cabbage, broccoli, Rye (similar to barley and wheat) and wheat 
  • Galactans: Legumes such as kidney beans, lentils like black lentils, french green lentils, chickpeas and black gram along with soybeans and soya products like soya granules and chunks.
  • Polyols: Sugar alcohols and fruits which have pits like apples, apricots, avocados, cherries, figs, peaches, pears and plums

Low FODMAP Carbs

  • Milk products like Almond milk, rice milk
  • Fruits like blueberries, bananas, grapefruit, honeydew (a type of melon)
  • Vegetables like bamboo shoots, bean sprouts, carrots, ginger, lettuce, potatoes, turnips and spring onions. This also include all the vegetables belonging to gourd family
  • Protein sources like tofu, eggs, chicken.
  • Nuts like almonds, pine nuts and walnuts.
  • Grains include quinoa, jowar, ragi, white rice and corn flour.

So if you have IBS you can follow a low FODMAP Diet which will definitely help in subsiding your symptoms and personalizing your diet chart by yourself. But along with diet there are some herbal formulations whose intake can free you completely from IBS, which is irritable bowel syndrome.