The Low FODMAP Diet For Beginners

Do you want to learn how to build your custom diet for a Fast IBS Relief and other digestive disorders, with healthy and delicious recipes to eat well and feel great? If yes, then keep reading...

A Low FODMAP diet, also called FODMAP elimination diet, is an eating pattern that eliminates or significantly reduces the amount of short-chain carbs and sugar alcohols, otherwise known as FODMAPs. The principle behind this diet is to allow the gut some time to heal by cutting out certain food. This is particularly helpful for people who have gastrointestinal problems like IBS and IBD.

The foods that are excluded from a low FODMAP diet aren't necessarily unhealthy. Some of them contain galacto-oligosaccharides (GOS), inulin, and fructans, which are beneficial prebiotics that support the growth of good bacteria in the gut. Many of them are in fact healthy, but in some people, consuming them leads to gastrointestinal symptoms.

FODMAPs are types of carbohydrates that have been proven to cause digestive problems such as pain, bloating, and gas. A wide range of food products contain these harmful carbohydrates. The best way to protect yourself from the negative impact that they have on your health is to avoid consuming food products with FODMAPs in them.

This book covers the following topics:

Who is this diet for?

What is the low FODMAP diet?

How to create your personal Low-FODMAP Diet plan

Elimination Phase

Challenge Phase

How to live Low-FODMAP

Breakfast

Lunch

Dinner

Snacks

Salads

Desserts

Vegetarian

Drinks

...And much more

Some foods contain only one type of FODMAP, while others contain several. The acronym FODMAP stands for:

Fermentable - Fermentation is a process in which bacteria break down or ferment undigested carbohydrates in the large bowel

Oligosaccharides - "saccharide" pertains to "sugar" and "oligo" indicates "few"; these molecules are comprised of individual sugars that are merged in a chain; they are commonly found in wheat, legumes, rye, some fruits and vegetables including onions and garlic; fructans and galacto-oligosaccharides are the main carb Disaccharides - "di" means "double" or "two"; these double-sugar molecules can be found in milk, soft cheese, and yogurt; lactose is the primary carb Monosaccharides - "mono" indicates "one" or "single"; single-sugar molecules are present in various fruits including mangoes and figs, and sweeteners like agave nectar and honey; fructose is the primary carb And Polyols - or "sugar alcohols" are found in certain vegetables and fruits including lychees and blackberries, and in chewing gums and artificial sweeteners

The most common FODMAPs in foods are:

Lactose: a type of sugar found in milk and other dairy foods

Fructose: a type of sugar found in many fruits and veggies

Fructans: quite similar to fructose; present in many grains and vegetables

Galactans: found mainly in legumes

If you eat a lot of high FODMAP food, you may experience signs and symptoms like gas, bloating, abdominal pain, abdominal distention, and diarrhea. But how exactly do FODMAPs cause these discomforts?

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