Oh Really? FODMAP Facts to Know

These are a couple of things I have learned along the way with my own day-to-day life with FODMAP:

fomdap FB timeline factsJust because a food is gluten-free, doesn’t mean it’s FODMAP friendly.  Remember you need to reference HIGH FODMAP foods against whatever gluten-free food you’re thinking of eating.  Ex: All fresh vegetables are gluten-free but veggies like Artichokes, Asparagus, Beets, Onions, Garlic are HIGH FODMAP foods.

Medications can contain FODMAPs, so be sure to read labels. (Source: The National Center for Biotechnology and Kate Scarlata, RD).

As you might have noticed, Gluten restriction has become “popular” in our society as a fad.  However there are those who truly need to restrict gluten, like for the management of Celiac Disease, IBS, ADHD, chronic fatigue syndrome and others.

Need to sweeten something up?  You can use Sugar, Glucose, Sucrose or Pure maple syrup.  Stay away from Agave, Honey, High fructose corn syrup, Sorbitol, Mannitol, Xylitol, Maltitol.  Also to be avoided is Splenda.  I personally do not use Splenda, but this product is said to alter friendly gut flora which consists of a complex of microorganism species that live in your digestive tracts.  You need healthy bacteria to protect against sickness and disease, to regulate your stomach and intestines, and prevent the growth of harmful, pathogenic bacteria.  I highly suggest taking probiotics everyday as extra precautionary measure for your health!  I like the brand Udo’s.

Individual reactions to utilizing the FODMAP do vary, so the diet involves an initial elimination phase followed by trials of various foods to determine your sensitivities.  So it may not be the “end of the world” for you – there might be some HIGH FODMAP foods that you can have, but you’ll need to try the elimination phase first.

If you are thinking about starting the elimination phase, the low-FODMAP diet requires close dietetic supervision.  Search for local Registered Dietitians in your area!  You can try your search here: 13903_466511523403048_1138574333_n

This applies to me right now: In clinical trials, three-quarters of affected adults who reduced their intake of FODMAPs, also saw improvement in their IBS symptoms (Book: The Complete Low-fodmap Diet by Dr. Sue Shepherd and Dr. Peter Gibson, creators of the FODMAP diet).  So far I have had little symptoms and I can attribute any to an oversight on my part.  Getting used LOW FODMAP life means being super careful.  The more food you can make on your own, the better!

As you can see, I also have dietitians, clinical nutritionists and doctors to thank for information above and Monash University.  I recently downloaded their app and will let you know what I think in another post!

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About Colleen

I have had IBS symptoms for a few years now. I have come across the FODMAP diet and adhering to it, and so far, it's made a big difference in how I feel. I am a Certified Nutritionist Consultant, a health and wellness advocate and I make healthy living a part of my everyday life. I grew up in New York and reside in California now.
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3 Responses to Oh Really? FODMAP Facts to Know

  1. Lauren says:

    Hi Colleen, Just found you page & it’s full of helpful tips! I’m a dietitian who works with clients on a FODMAPs diet, and I follow it myself for IBS. Just wanted to let you know there is a list of FODMAPs-friendly dietitians here – http://www.ibsfree.net/FODMAP-Friendly%20Dietitian%20Directory6.pdf

    • Hi Lauren,

      Excellent – great to meet you! I am starting up a list of RDs. If you would like to be included, please email me your first/last name, city/state, bio, profile pic, specialties, and a link to your website. I look forward to exchanging ideas, info and education with you! ~Colleen

  2. jenvanhut says:

    Love u found this diet. It took me years and it is still lacking much publicity. Kudos to u and your quest to get the word out! I try too but many folks just aren’t willing to alter threat diets. It really made my life better! I did find a dietitian here but skyped w Shepherd Ctr in Aus since they were the pioneers anyway, keep it up!

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