“The bloat” always there!!! Sooo annoying


Do u suffer from bloating?? I definitely do, and it seems the healthier I eat, the worse it gets. I’ve been researching for so long now (even thought about getting a food intolerance test) I did notice when I took oats out of my diet it got better, but is I still get it bad some days (majority of days) so I know there’s something else that’s causing it :/
I found this good article tonight, so I’m gonna try to eliminate these foods and see what happens, wish me luck :/

The Low FODMAP Diet (FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols)
FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates are considered FODMAPs.
The FODMAPs in the diet are:
ο‚· Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
ο‚· Lactose (dairy)
ο‚· Fructans (wheat, onion, garlic, etc)(fructans are also known as inulin)
ο‚· Galactans (beans, lentils, legumes such as soy, etc)
ο‚· Polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, stone fruits
such as avocado, apricots, cherries, nectarines, peaches, plums, etc)
FODMAPs are osmotic (means they pull water into the intestinal tract), may not be digested or absorbed well and could be fermented upon by bacteria in the intestinal tract when eaten in excess.
Symptoms of gas, bloating, cramping and/or diarrhea may occur in those who could be sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms, which will limit foods high in fructose, lactose, fructans, galactans and polyols.
The low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The diet also has potential use in those with similar symptoms arising from other digestive disorders such as inflammatory bowel disease.
This diet will also limit fiber as some high fiber foods have also high amounts of FODMAPs. (Fiber is a component of complex carbohydrates that the body cannot digest, found in plant based foods such as beans, fruits, vegetables, whole grains, etc)

Tips for a low FODMAP diet:
ο‚· Follow the diet for 6 weeks. After this, add high FODMAP foods one at a time back into the diet in small amounts to identify foods that could be “triggers” to your symptoms. Limit foods that trigger your symptoms.
ο‚· Read food labels. Avoid foods made with high FODMAPs such as high FODMAP fruits, HFCS, honey, inulin, wheat, soy, etc. However, a food could be an overall low FODMAP food if a high FODMAP food listed as the last ingredient.
ο‚· Buy gluten free grains as they are wheat free. However, you do not need to follow a 100% gluten free diet as the focus is on FODMAPs, not gluten. Look for gluten free grains made with low FODMAPs, such as potato, quinoa, rice or corn. Avoid gluten free grains made with high FODMAPs.
ο‚· Limit serving sizes for low FODMAP fruits/vegetables and high fiber/low FODMAP foods such as quinoa to a 1⁄2 cup per meal (1⁄2 cup=size of a tennis ball) if you have symptoms after eating these foods. The symptoms could be related to eating large amounts of low FODMAPs or fiber all at once.



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