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The Low FODMAP Diet

This week we’re shining the spotlight on one of the latest health crazes: FODMAPs diet. These days, with so much conflicting advice, and so many nutrition-related buzzwords floating about, it can be hard to know what’s right and who’s right. So, what are FODMAPs and what’s the low FODMAP diet?

 

  1. What are FODMAPs?

FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols, a group of carbohydrates found naturally in a wide range of foods and food additives.

 

2. What’s all the fuss about?

In some people, foods high in FODMAPs can be poorly absorbed by the small intestine, so move through to the large intestine, where they can be fermented or digested by gut bacteria and produce a range of gases. FODMAPs are also small in molecular size, which can lead to water can be drawn into the bowel due to a osmotic effect.

Both of these factors can spark gastrointestinal symptoms such as diarrhoea, constipation, pain, bloating and other symptoms of Irritable Bowel Syndrome (IBS). Research shows that a diet that’s low in FODMAPs can provide significant relief for people with irritable bowel syndrome (IBS) (1), a common gut disorder that affects one in five Australians (2). It may also help manage symptoms of other gastrointestinal conditions.

 

3. What foods contain FODMAPs?

onions and garlic that contain fodmaps lined up on table

FODMAPs include:

  • Fructose – found in fruits such as apples, pears, mango
  • Fructans – found in foods such as artichokes, asparagus, garlic and onions
  • Lactose – found in most dairy products
  • Galactans – found in foods such as baked beans, lentils and soybeans
  • Polyols – found in various artificial sweeteners and stone fruits like avocado, peaches and plums.

For a full list of high and low-FODMAP foods, speak to your health professional.

 

4. Who may benefit from a low FODMAP diet?

cute frog sitting on the toilet with overside toilet paper next to him

People with common digestive disorders, particularly those with IBS, may benefit from a low-FODMAP diet. Research also shows that it may help people suffering from chronic stress due to stress’ ability to inflame the gut and weaken digestive capacity.

 

5. Are there any downsides to a low FODMAP diet?

While a low-FODMAP diet may cater well to those with common digestive disorders, people with minor gastrointestinal symptoms (or none at all) should remain cautious. Unnecessarily reducing or eliminating FODMAPs from your diet may mean that you’re missing out on key nutrients that are beneficial to your health and wellbeing.

If you’re experiencing gastrointestinal symptoms, it’s important to seek advice before changing your diet. Your health care professional will be able to assess your symptoms, rule out other causes and confirm that a low-FODMAP diet is the best option for you.

 

6. What’s a natural alternative to the low FODMAP diet?

woman eating plate of food with fodmaps after having natural allergy treatment

At HWA we use a technique called muscle testing or kinesiology, to help identify any food or environmental reactions may be contributing to your symptoms. Following testing, you can work with your practitioner to address your food sensitivities using a natural allergy treatment called Positive Association Technique (PAT).

PAT is a non-invasive holistic therapy, which draws on acupressure and kinesiology techniques. It aims to re-train your body and reduce your reactions to foods that are high in FODMAPs, and which may be causing or exacerbating your gastrointestinal symptoms.

Positive Association Technique (PAT)

Positive Association Technique (PAT) is a non-invasive holistic therapy, which:

  • draws on acupressure and kinesiology techniques
  • aims to re-train your body
  • may reduce your reactions to food and environmental substances
practitioner performing muscle testing as part of Positive Association Technique (PAT)

At Health & Wellness Australia & Auckland (HWA), our Naturopaths use a form of muscle testing (kinesiology) to help pinpoint the substances triggering your allergy symptoms.

Following this, we perform a natural allergy treatment called Positive Association Technique (PAT), which aims to reduce your reactions and symptoms.

We stimulate acupressure points down the spine with a chiropractic tool called an ‘Acustim’, while you are holding onto a sample vial of the substance, to re-train your body to no longer react to the substance.

practitioner with clipboard talking to mother and son

Some cases can be complex, so our Naturopaths may also recommend supplements and herbs, and provide lifestyle advice to help you achieve the best long-term results.

Get in touch

  • Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
  • Send us your question HERE
  • Request a Free PAT Information E-PACK HERE

Please note this blog is general information only. Always consult your healthcare professional before making any diet or lifestyle changes

Photo credit – https://idealnutrition.com.au/low-fodmaps-diet/

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