Understanding FODMAPs: Common Gut Irritants and Smart Food Swaps

FODMAPs stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrates that are poorly absorbed in the small intestine, leading to gastrointestinal discomfort and symptoms such as bloating, abdominal pain, gas, diarrhea, and constipation. In sensitive individuals like people diagnosed with IBS, IBD, or SIBO, FODMAPs are a group that can trigger symptoms. In a general sense, FODMAPs are not bad; in fact, our gut needs fermentable carbohydrates to feed the good gut bacteria in our GI tract to keep us healthy. Sometimes, individuals sensitive to FODMAPs can tolerate certain amounts.

Foods such as wheat/gluten, onions, garlic, asparagus, dairy products, lactose, apples, pears, mangos, beans, cashews, honey, high-fructose corn syrup, and sugar alcohols are common examples of high FODMAP foods and ingredients.

Fruits contain sorbitol and excess fructose, vegetables typically contain fructans and mannitol, grains and beans contain fructans and GOS, dairy is high in lactose, and sugar alcohols are commonly identified as sorbitol, xylitol, and erythritol.

Individuals with a sensitive gut may experience increased gastrointestinal discomfort after consuming foods high in FODMAPs. In combination with the foods, factors such as excess gas production and increased water content can also exacerbate symptoms of food sensitivity. People with IBS often experience a hypersensitive reaction after eating these kinds of foods.

The Need for FODMAP-Friendly Swaps: Maintaining Flavor Without the Pain

Following a Low FODMAP diet can be challenging, especially if you feel you lack confidence and skills in the kitchen. Many recipes commonly made tend to use higher FODMAP foods, such as garlic and onions. Furthermore, dairy and gluten are staple food groups that a majority of cuisines include, making it necessary to omit and limit these. However, with a little research, you might find that it can be done. You can enjoy food while following a Low FODMAP diet.

The Importance of Variety: Ensuring Nutritional Adequacy

The key is to be open to a wide variety of foods that are acceptable on a Low FODMAP diet. If you are one who tends to be on the more “pickier” side of eating, I highly recommend trying to venture out to try new food groups. Ensure you are consuming a sufficient amount of protein, a variety of Low FODMAP-approved vegetables, and fiber-rich foods such as grains and fruits. Try to picture MyPlate when thinking about meals, so you know you are getting the right amount of nutrients from each food group. If trying new things is daunting, aim to add one new food a day or even every other day.

Making Delicious and Gut-Friendly Choices

Here are some fun and delicious ideas for meals if you’re new to a Low FODMAP diet:

Breakfast:

• Scrambled eggs with sautéed spinach, red bell pepper on top of gluten-free toast or sourdough bread.

• Chia pudding made with almond milk. Top with Low FODMAP fruits like strawberries and sweeten with a smidge of maple syrup

Lunch:

• Chicken or tuna salad with Simple Mills gluten-free crackers

• Garden salad with a grilled protein of choice, topped with feta cheese and a simple vinaigrette dressing

Dinner:

• Oven-roasted chicken with potatoes, carrots, and zucchini

• Baked lemon and dill salmon with sweet potatoes, and roasted summer squash

Easy FODMAP-Friendly Swaps for Common Trigger Foods

If you’re accustomed to cooking with onions and garlic, you can create your own infused oils to replicate the flavors in your cooking. Or try Fody Foods brand oils- these are an easy option if making your own oil is not feasible. You can also use the green tops of scallions as a substitute for onions in recipes.

For gluten-free options, brown rice pasta and other varieties made with quinoa or oat flours are great choices. My favorite gluten-free pasta brand is Jovial. They make high-quality pastas that taste almost like the real deal- my kids eat it and can’t tell the difference!

Dairy can be a more challenging group to substitute. Luckily, lactose-free milk tastes exactly the same as regular milk. In cooking, I have found that coconut milk is a better alternative for those who want to avoid dairy. Almond milk is also great in smoothies or making chia pudding. Some people on a Low FODMAP diet may tolerate small amounts of Greek yogurt; however, if you cannot, try coconut yogurt. My favorite brand is Harmless Harvest - the unsweetened vanilla is just delicious with fresh fruit.

You can sweeten foods using maple syrup and bananas. In many Low FODMAP baking recipes, common substitutes for sugar or sweeteners are maple syrup or banana. You may even try coconut sugar or stevia in small amounts as a sugar replacer.

Get creative with vegetables - try eggplant, green beans, bok choy, bell peppers, carrots, cucumbers, lettuce, spinach, and potatoes in your meals.

Creative Ways to Use FODMAP-Friendly Ingredients

Some great Low FODMAP combinations include basil, lemon, and oregano for Italian-inspired dishes, cilantro and lime for Mexican-inspired cuisine, and ginger-lemon flavors for a marinade for chicken/fish. Try using the infused oils for garlic or onion-inspired flavors. Another great option is asafetida powder, a small amount of which provides an onion-like flavor (available for purchase at an Indian grocery store).

If a recipe you typically make calls for higher FODMAP ingredients. Don’t be scared to try swaps with other herbs or spices.

Navigating the Low FODMAP Diet: Tips for Success

The best advice for following the Low FODMAP diet is to go with the process. It can be tedious to weed out triggering foods and FODMAP groups, but identifying the triggers is the hard part. Once that is over, you can begin to find ways to enjoy food again without the fear of consuming something that will make you sick. I highly recommend working with a registered dietitian who is familiar with the Low FODMAP diet. They can help you identify triggers, adjust your diet to eliminate and lower triggering foods, and serve as a sounding board to provide food swap ideas.

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