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  • Writer's pictureMarie Cherrett

Belly Bliss: Unravelling the FODMAP Mystery for a Happier Gut!

Updated: May 9

Ever experienced that uncomfortable bloating, stomach pain, or unpredictable bathroom runs?

High Fodmap Foods plate

A sneaky group of carbohydrates and sugar alcohols called FODMAPs could be the culprits behind your digestive woes. These irritating substances, found in various foods, can wreak havoc on the sensitive tummies of people with conditions like irritable bowel syndrome (IBS). In addition, midlife hormonal imbalances can also worsen symptoms for those already living with FODMAP intolerance and IBS.


FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, may sound like a mouthful, but understanding them can bring relief. When these troublemakers pass through the gut without being properly absorbed, they become a feast for the resident bacteria. The result? A gassy party that leads to bloating, pain, and unpredictable bathroom visits—not the kind of party you'd RSVP for!


So, you might wonder which foods are the FODMAP troublemakers?


Oligosaccharides:

Common sources of oligosaccharides include wheat, rye, onions, garlic, and legumes. For individuals with a sensitivity to these compounds, consuming them may trigger symptoms such as bloating and flatulence.


Disaccharides:

Lactose, a type of disaccharide found in dairy products, is a well-known FODMAP. Lactose intolerance occurs when the body lacks the enzyme lactase to break down lactose, leading to digestive distress upon its consumption.


Monosaccharides:

Fructose, a monosaccharide found in fruits and some sweeteners, is another culprit. When fructose is not adequately absorbed, it can lead to abdominal pain, bloating, and diarrhoea.


Polyols:

Polyols, commonly found in certain fruits (like apples, cherries, and pears) and sugar-free gums and candies, can cause digestive discomfort for those sensitive to them.

So, if you've been dealing with those pesky gut issues, don't let FODMAPs steal the spotlight. Instead, take control of your digestive health, uncover your triggers, and embark on a food journey that will put a smile back on your face (and your tummy, too!).


Cracking the Code to a Happy Gut: Mastering the FODMAP Tango!



Step 1: Get Your Food Diary Ready!


Grab a pen and a notebook - it's time to embark on a culinary adventure! Keeping a food diary is like having your very own detective toolkit. Jot down everything you eat, and pay close attention to how your tummy reacts. Is there a suspicious salsa causing bloating? Or perhaps a cheeky cheese that's giving you gas? Sherlock Holmes would be proud!


Step 2: Call in the Nutritional SWAT Team!


Detective work is fun, but when it comes to decoding the mysteries of FODMAPs, it's time to call in the professionals. Enter the nutritionist - your personal gut guru! These skilled experts have mastered the art of the low-FODMAP diet and can help you create a customised plan to dodge those pesky trigger foods. Plus, they'll ensure you get all the nutrients your body needs, so you don't miss out on the good stuff!


Step 3: Swap to the Groovy Low-FODMAP Alternatives!


Who said cutting out FODMAPs meant saying goodbye to deliciousness? Embrace the groove of low-FODMAP alternatives and keep your taste buds dancing! Trade that wheat for some gluten-free goodness like wholegrain rice or quinoa. Your gut will be singing with joy as you indulge in a world of yummy possibilities. Trust us; it's a foodie paradise out there!


Step 4: Don't Be a Party Pooper - Moderation is the Key!


Now, don't go throwing out all your favourite foods just yet! While some folks need to give high-FODMAP foods the boot, others might only need to tiptoe around them. Moderation is the secret here! You might find that small portions of those troublemakers can be tolerated without causing a gut riot. So, go ahead and have that cheeky piece of mango - just don't go overboard!


In Conclusion:


You're now armed with the FODMAP survival kit, ready to face any tummy troubles that come your way. Remember, the key to mastering the FODMAP tango is to be patient with yourself. It's a dance of discovery, and with time, you'll learn the moves that work best for your gut.


So, dust off those detective skills, schedule a rendezvous with a nutritionist and explore the world of low-FODMAP alternatives. With a sprinkle of moderation, you'll soon find yourself twirling through life with a happier, healthier gut, and nothing will stop you from savouring every delightful moment! Happy dancing!


References for this article can be found via this link.


Your next steps


If you're curious about how Functional Nutrition can make a positive difference in your life – helping you shift from feeling fed up to absolutely fabulous – I invite you to get in touch for a complimentary Wellness Evaluation. Let's embark on this journey together toward a happier, healthier you!



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I sought Marie’s help for a specific health-related goal – how to avoid surgery to remove my gallbladder (hormonal connection). Marie offered me an in-depth tailor-made dietary and lifestyle plan. By sticking to it, I’m delighted to say I haven’t suffered any further debilitating Gallstone attacks.

 

Marie is very knowledgeable with a caring approach and I highly recommend her. 

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Aromatherapist

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