October 6th, 2020
Low FODMAP Swaps
Let’s talk about BLOATING
Bloating is common, but NOT normal.
Bloating is a common symptom that many people experience when increasing their vegetable or fiber intake. Bloating can be associated with conditions such as IBS or even just from eating or drinking too fast. Not only can it be uncomfortable and accompanied by gas, heartburn and constipation, but the overall feeling is unpleasant and can be mistaken for weight gain with an appearance of a distended stomach.
How to BEAT the BLOAT
Perhaps you have heard of FODMAPS or the low FODMAP diet?
FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols… but those are just fancy names of types of carbs. FODMAPS are fermentable fibers that are present in fruits, vegetables, beans, grains, and dairy products that aren’t absorbed by the gut which can cause gas, bloating, and abdominal discomfort for some people.
DON’T stop eating fruits and vegetables all together, just swap high FODMAP foods for low FODMAP foods.
LOW FODMAP swaps for Breakfast
All fruits contain fructose, but not all fruits are considered high FODMAP. Fructose is a simple sugar that can cause digestive discomfort.
Fruits higher in fructose: watermelon, cherries, apples, and peaches.
Fruits lower in fructose so, lower FODMAP: oranges, bananas, strawberries, cantaloupe, and kiwis.
However, anything consumed in large amounts can lead to GI discomfort. So enjoy everything in moderation!
LOW FODMAP swaps for Lunch & Dinner
Wheat containing products are high FODMAP. If you are experiencing bloating, a gluten free diet can aid in gut health and you experience significant improvement in your digestion.
However, large salads containing vegetables and legumes can cause similar effects. Some vegetables are high in fructans making them high FODMAP. Fructans, like fructose are indigestible which can cause gas and bloating for some people. What you can do instead is swap out foods like onions, cauliflower, kidney beans, mushrooms, and soy beans for lower fodmap vegetables which are still as nutritious. These low FODMAP vegetables include, but are not limited to broccoli, red peppers, carrots, potatoes, cucumbers, spinach, and kale.
Preparing your LOW FODMAP meals:
AVOID GARLIC AND ONIONS – adding these to your meals, may be the culprit in your digestive discomfort. Allium vegetables like onions, garlic and shallots are high in fructans, which after reading above, you should know, make it a high FODMAP food.
But eating low FODMAP doesn’t have to be bland and boring. Luckily, vinegar, leeks, chives, spices like paprika, cumin, chili, and herbs like rosemary, thyme, basil, oregano, and parsley are all low FODMAP. In addition, all meat sources are low FODMAP so no need to worry about that.
Bottom Line
Adopting a low FODMAP diet can be quite overwhelming and complex because you may think you’re doing your body a favor by consuming more vegetables despite feeling bloated and uncomfortable. But it doesn’t have to be that way and I am here to help.
Questions? Just contact us and ask!
