Module 3 – FODMAP
FODMAPs are a very important piece of the conversation in people that have any type of gut issues or “dysbiosis”. Dysbiosis can mean too few good guys (bacteria), too many bad guys and too many ‘ok’ guys – guys that can go either way depending on the context, infections with bad bacteria, yeast or parasites, or relocation of flora to places they don’t belong (like the small intestine, joints or muscle tissues). Dysbiosis creates enough of an imbalance in your microbiome or gut, to change the ecology and function of it.
FODMAP is simply an acronym for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. These are fancy words for certain carbohydrates/starches that are fermentable in an imbalanced, dysbiotic gut flora. Meaning —- When something is fermentable, the bad bacteria feed on it and create gas (methane). Excessive gas, leading to increased belching, farting, feeling bloated and distended, spasms and pain as the intestines fill with air. This in turn can disrupt motility: speeding up your poops, slowing them down, or both.
Signs that you may need to try a low FODMAP diet for a while;
regular diarrhea
IBS
constant bloating and gas
abdominal pain
feeling of fullness after consuming only a small amount fo calories
constipation can happen but is not as common as diarrhea
Some people work really well on a low FODMAP diet and some do not, but it is a handy tool to use if all else is failing.
There are a few things to keep in mind about FODMAPs before we continue this discussion:
FODMAPs are not inherently bad for everyone (don’t take what is true for some and generalize to the many) — but many people respond well to low FODMAP foods or diets.
FODMAPs are found in a broad range of vegetables, fruits, nuts, grains, beans and dairy products. They are not found in things that don’t have starches (meats, eggs). The Carnivore diet is a type of low FODMAP diet.
Many times, as you re-balance the microbiome, heal the gut and soothe the body (like with my 3 Day Cleanse), some or most FODMAPs can be slowly added back into the diet – if doing htis then you add one food at a time and monitor for any symptoms for at least 24 hours.
The list of foods that contain high FODMAPs is pretty random. You will recognize a lot of healthy foods within these lists.
Glance through these shortened lists and see if there are foods you eat a lot of. Again this is only another tool you can use if and when you see fit, or if advised by a specialist. It is entirely possible that these are creating and maintaining your digestive distress, as it is possible they are not.
High-FODMAP veggies:
Asparagus, avocado, artichoke, broccoli, brussels sprouts, cabbage, garlic, onion, peas.
High FODMAP fruits:
Apples, apricot, banana, blackberries, cherries, dates, figs, mango, nectarine, pear, peach, plums, watermelon, perisimmons. Concentrated fruit sources, dried fruit, fruit juice and tinned fruit.
High FODMAP grains:
Gluten is KING FODMAP, so gluten containing grains and their products – wheat, barley, rye, spelt and couscous. Quinoa and brown rice may be a problem for some too.
High FODMAP legumes:
Adzuki beans, baked beans, black beans, kidney beans, lentils, lima beans, soy and soy products.
High FODMAP nuts:
Cashew, pistachio, almonds.
High FODMAP dairy:
Lactose is another KING FODMAP. Milk, buttermilk, ice cream, soft cheeses, cream cheese, cottage cheese, ricotta cheese, yogurt, cream, sour cream, sheeps milk, goats milk, custard, margarine (which you shouldnt be eating anyway).
If you have tried everything you can think of in regards to improving your gut health – why not give FODMAP a try for a week or two, by avoiding the above foods. Or even a carnivore diet, where you would stick to mostly animal meats and fats, including bone broths and meat based soups.