Eating specific types of carbohydrates can cause uncomfortable gas and bloating for susceptible individuals?
For some people who are sensitive, some types of short-chain carbohydrates (called FODMAPs) are poorly absorbed by the body and end up fermenting in the gut. In essence, someone’s having a party in your digestive system and not only didn’t invite you, but they are wrecking the house!
How does this work? It’s simple—for some people, when they eat specific kinds of sugars found in some fruits, dairy, legumes, vegetables and sweeteners, their bellies blow up like balloons, and they can experience painful cramping. Imagine if you had hops turning into beer in your intestines—basketball in the tummy time. No fun at all.
Low-FODMAP foods include (this is not a complete list): Banana, all berries (except blackberries), cantaloupe, grapes, and citrus fruits; carrot, celery, eggplant, ginger, spinach, tomato, sweet potato, most herbs, gluten free breads, crackers and cereals, and, in small quantities, maple syrup, molasses, sugar (sucrose), as well as hard cheeses in small quantities.
High-FODMAP foods to avoid include (this is not a complete list): all dairy products (except hard cheeses in small quantities), all wheat products, legumes, honey, corn syrup, dried fruits and any sweeteners ending in “-ol” (sorbitol, mannitol, etc.). Certain fruits also contain high concentrations of FODMAPS, including: apples, apricots, avocados, cherry, nectarine, peach, pear, watermelon, and plum. Certain vegetables must also be avoided: artichoke, asparagus, beetroot, broccoli, Brussels sprouts, cabbage, fennel, garlic, onions (all kinds, including shallot, spring, leeks, white, red, yellow), and okra.
Could you or someone you know be FODMAP-sensitive? Would you like to learn more about FODMAPs? Call for an appointment today and start feeling better soon.
You can do it. We can help.
Yours in Health,