A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good

A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good


(upbeat music) – Hi, I’m Tracy Lockwood Beckerman. I’m a registered dietitian
in New York City, and it’s my job to help you
figure out what to eat and why. On this episode of You Versus Food, we’re tackling a much
discussed topic in the world of grumpy guts, the FODMAP diet. Today, I’m going to walk you
through what FODMAPs are, how they work, what
going low-FODMAP means, and who should give the diet a whirl. FODMAP stands for Fermentable Oligo Di- Mono-saccharides And Polyols. To translate, it’s a general
term used to describe a group of carbohydrates
and sugar alcohols. That can trigger
digestive issues like gas, diarrhea, constipation,
bloating, and stomach pain. The reason for that,
well, FODMAPs can be tough for some people to digest. When something’s not well
digested, it’s not broken down in the small intestine and
absorbed into the bloodstream, so it moseys its way
into the large intestine and is eaten up by gut bacteria. This interaction creates
fermentation, aka gas, which can result in abdominal
pain and motility issues, aka tummy aches, and an
irregular poop schedule. Not everyone is triggered by FODMAP foods, but they can be problematic
specifically for people with irritable bowel syndrome
or a sensitive stomach. Buy hey, don’t stress. Enter the low-FODMAP diet. The low-FODMAP diet is an
evidence-based eating plan, specifically designed to bring
relief to those with IBS. Your irritable gut’s very
own knight in shining armor. If you’re dealing with gut
issues, talk to your doctor and make sure to work with a professional to help you along this complex journey. The diet therapy is
conducted in two phases. First, removing all high-FODMAP
foods from your diet for two to six weeks, then
gradually reintroducing the foods one by one to
help people figure out which specific FODMAP foods
are problematic for them. Because everybody’s makeup is different, the key to FODMAP success is to take notes along your FODMAP journey on what foods make you feel funky or fresh as a daisy. I recommend using the
Monash University FODMAP app to help you stick with the diet, if that’s what you choose to do. What am I eliminating exactly? Well, a few popular high-FODMAP
foods are beans, legumes, dairy products, garlic,
onions, Brussels sprouts, avocados, blackberries,
cauliflower, and added sugars. After you take out all
the high-FODMAP foods, you’re left with some new best buds. Some examples are carrots,
cucumbers, potatoes, oranges, raspberries, meat, fish,
rice, maple syrup, vinegar, mustard, and peanut butter. Okay, so what does an average day on the low-FODMAP diet look like? Well, the diet will look a
bit different for everyone. While it sounds like you
have to eliminate a ton, you are left with some
pretty delish options. Here’s what a typical
low-FODMAP day might look like. For breakfast, have a
bowl of chia seed pudding made with your fave alt milk, topped with a handful of
raspberries and blueberries. For lunch, roast bell
peppers and stuff them with shredded chicken and quinoa, and sprinkle them with chives. For a mid-afternoon snack,
go for a hard boiled egg or maybe an orange and
a handful of walnuts. To end the day, have a nutritious dinner of zucchini noodles with shrimp, sauteed with grated ginger
and topped with peanut, yum. The low-FODMAP diet could have
some serious health benefits if you’re the right candidate. It’s definitely not necessary for everyone to go all the way with FODMAP, especially given that a
lot of high-FODMAP foods are healthy foods with lots of nutrients. Cutting them out arbitrarily
could lead to nutritional gaps. Remember, all that said,
the low-FODMAP diet is not a magical cure for IBS because no two people with
IBS are exactly alike. A low-FODMAP diet is a
pretty good place to start when it comes to figuring
out what the heck is going on with your uncomfy gut, but
it may not work for everyone. Thanks for watching this
episode of You Versus Food. Want more tips and tricks
on what to eat and why? Subscribe to Well+Good’s
YouTube channel today. Do I have to make you a map
to find the subscribe button? Maybe? Uh, I’m so irritated with my bowel, like irritable bowel syndrome. (upbeat music)

Comments

(3 Comments)

  • Myrna J

    WellGoodSquad!!!🙋🏾‍♀️💜 Yessss Thank you for My Request!!!🙋🏾‍♀️✔👍🏾✔

  • Eric Gagnon

    Lol , so it’s good to cut milk in the list, but it’s the exemple to eat for breakfast! 😂

  • Katie Petersen

    So much information that I want, but her voice tone hurts my ears (really not trying to be mean}.

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