If you’re reading this, you’re probably interested in building a healthy microbiome by eating all the right foods. Unfortunately, what we find delicious — whether McDonald’s, ice cream, or salami — is often different from what our gut microbes find the most useful. We know which foods can be responsible for creating a healthy environment for our beneficial bacteria — think high fiber, less meat, no artificial sweeteners. The challenge comes when foods we know to be gut healthy actually cause us pain.For a significant portion of people around the world with digestive sensitivities, there is a class of foods that is healthy for your gut bugs yet cause a slew of uncomfortable symptoms. This class of foods is collectively known as FODMAPs – a mouthful of an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Though the carbohydrates themselves don’t cause problems, they are easily fermented in the intestines by bacteria that may cause IBS or IBS-like symptoms in sensitive individuals. Healthy foods as varied as apples, pears, asparagus, garlic, beans, or milk, can be the exact trigger for a digestive nightmare.
For a significant portion of people around the world with digestive sensitivities, there is a class of foods that is healthy for your gut bugs yet cause a slew of uncomfortable symptoms. This class of foods is collectively known as FODMAPs
This certainly doesn’t mean that following a low-FODMAP diet means you can’t eat fiber or feed your microbiome well. While you may not be able to tolerate wheat, you can enjoy quinoa; if cauliflower isn’t cutting it, you can substitute with sweet potatoes; if you can’t enjoy store-bought hummus without blowing up like a balloon, it’s pretty easy to make your own, gut-friendly, low-FODMAP version.
Trouble is, it’s hard to determine which foods are triggers for your particular system. To solve this, it is often recommend following a low-FODMAP diet, a strict but temporary diet designed to help you figure out your particular sensitivities.
Trouble is, it’s hard to determine which foods are triggers for your particular system. To solve this, it is often recommend following a low-FODMAP diet, a strict but temporary diet designed to help you figure out your particular sensitivities. Once you identify which foods are giving you trouble, you can feel more confident choosing and enjoying foods that fuel your body and microbiome without causing unnecessary discomfort.
The low-FODMAP diet is designed in three phases.
- The first phase is an elimination diet in which you temporarily cut out all high FODMAP foods for 2-6 weeks.
- The second phase of the low-FODMAP diet is the “testing phase”. With guidance, you systematically reintroduce each of the FODMAP categories of foods to determine which food or foods are causing your symptoms.
- The third phase is the personalization phase, in which you work with your health care professional to come up with a diet that accommodates your tolerances and intolerances. The goal is to have as varied a diet as possible, and not to exclude healthy, high fiber foods without reason.
If your healthy diet is causing you discomfort or pain, that’s a sure sign you should take stock of what is truly healthy for your particular system. With help, you can find the best way to make sure that you – and your microbes – are thriving.
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