Over the years there have been many diets that have grown to popularity to achieve weight loss, health and wellness. Some you may have heard of such as paleo and keto. One that people are becoming more aware of is the low FODMAP diet. This particular diet aims to improve a healthy gut biome. What does our gut biome (environment) environment have to do with weight loss and improved health? Studies are showing that our gut health is a key factor to many health issues.
What could an unhealthy gut biome be contributing to?
- Autoimmune conditions such as type 1 diabetes, thyroid issues and rheumatoid arthritis
- Digestive issues including irritable bowel syndrome, bloating, constipation, diarrhea or heartburn
- Sugar cravings
- Sleep issues
- Skin rashes and allergies
- Unexplained mood changes such as depression and anxiety
Another very common sign is when there is unexplained weight loss or weight gain when you feel like you are doing everything right with your food.
A low FODMAP diet aims to assist with improving or supporting a healthy gut. FODMAP stand for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short chained carbohydrates (sugars) that are poorly absorbed in the small intestine then ferment in the colon. It’s this poor absorption of essential nutrients that lead to many of the conditions mentioned above. While there are other important and crucial factors that contribute to a healthy gut biome such as our unique bacterial balance, taking a closer look at the types of food we are consuming is a great first step. There are many internet resources that offer full lists of the recommended foods to include in your low FODMAP diet and many to avoid which you may find somewhat surprising. It’s always recommended to seek advise from your preferred health professional or nutritional advisor before undergoing and dietary changes.
What are some common low FODMAP food options?
Vegetables - Eggplant, Green Beans, Bok Choy, Green Capsicum, Carrot, Cucumber, Lettuce, Potato
Fruits - Rock Melon, Kiwifruit, Mandarin, Orange, Pineapple, Blueberry
Dairy/Alternatives - Almond Milk, Brie/Camembert Cheese, Feta Cheese, Hard Cheeses, Lactose-free Milk, Soy Milk (made from soy protein)
Protein Sources - Eggs, Firm Tofu, Plain cooked meats/poultry/seafood, Tempeh
Breads/ Cereals - Oats, Quinoa Flakes, Quinoa/Rice/Corn Pasta, Rice Cakes (plain), Sourdough Spelt Bread, Wheat/Rye/Barley Free Breads
Sugars/Sweeteners - Dark Chocolate, Maple Syrup
Nuts/Seeds - Macadamias, Peanuts, Pumpkin Seed/Pepitas, Walnuts