By Jamie Duvnjak, Certified NASM Personal Trainer & Health Coach
I’ve had a sensitive digestive system my entire life. For years, I’d wake up with a flat stomach and by the end of the day looked like I was several months pregnant. On a regular basis, I consumed hummus, soy milk, garlic, onions, apples, lentils, yogurt, Brussels sprouts, wheat bran cereal, whey protein powder and cashews. I just thought I ate/drank fast and swallowed too much air in the process. While this likely contributed to my bloating issues, I wanted to get to the root of it.
I’d learned about the low FODMAP diet through various clients over the years. They noticed how much better their digestive system functioned by following the plan. They were consuming mainly lean meat, fish, poultry, eggs, quinoa, oats, rice, specific vegetables and fruits and non-dairy milk sources. After researching and studying high vs. low FODMAP foods, everything I’d been consuming were one the high FODMAP side.
What does FODMAP stand for? Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates and sugar alcohols. Certain individuals may lack the right amount of healthy gut bacteria or enzymes to break down foods or beverages containing these. As a result, they don’t digest properly in the body. One may experience bloating, gas, pain in the abdominal region and diarrhea.
I’m not suggesting you eliminate everything all at once. Try adding in more of the low FODMAP foods, which will naturally crowd out the unfavorable ones. See how your body feels after a few weeks. If you’re noticing a flatter stomach, less digestive disturbances and an overall lighter feeling, you’ll know your new food plan is something you may want to continue following. If you want to learn more, there are several online articles. Here’s one to check out: https://www.healthline.com/nutrition/fodmaps-101#bottom-line
You may also want to research functional medicine doctors in your area who specialize in getting to the underlying causes of your symptoms. If you’re in the Bay Area, I have a few I can recommend. Just let me know and I’m happy to provide you with their information.
I hope you found this article useful! Let me know if you already follow the low FODMAP diet. I’d love to hear your story!
Have a great day,
Jamie
I’ve had a sensitive digestive system my entire life. For years, I’d wake up with a flat stomach and by the end of the day looked like I was several months pregnant. On a regular basis, I consumed hummus, soy milk, garlic, onions, apples, lentils, yogurt, Brussels sprouts, wheat bran cereal, whey protein powder and cashews. I just thought I ate/drank fast and swallowed too much air in the process. While this likely contributed to my bloating issues, I wanted to get to the root of it.
I’d learned about the low FODMAP diet through various clients over the years. They noticed how much better their digestive system functioned by following the plan. They were consuming mainly lean meat, fish, poultry, eggs, quinoa, oats, rice, specific vegetables and fruits and non-dairy milk sources. After researching and studying high vs. low FODMAP foods, everything I’d been consuming were one the high FODMAP side.
What does FODMAP stand for? Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates and sugar alcohols. Certain individuals may lack the right amount of healthy gut bacteria or enzymes to break down foods or beverages containing these. As a result, they don’t digest properly in the body. One may experience bloating, gas, pain in the abdominal region and diarrhea.
I’m not suggesting you eliminate everything all at once. Try adding in more of the low FODMAP foods, which will naturally crowd out the unfavorable ones. See how your body feels after a few weeks. If you’re noticing a flatter stomach, less digestive disturbances and an overall lighter feeling, you’ll know your new food plan is something you may want to continue following. If you want to learn more, there are several online articles. Here’s one to check out: https://www.healthline.com/nutrition/fodmaps-101#bottom-line
You may also want to research functional medicine doctors in your area who specialize in getting to the underlying causes of your symptoms. If you’re in the Bay Area, I have a few I can recommend. Just let me know and I’m happy to provide you with their information.
I hope you found this article useful! Let me know if you already follow the low FODMAP diet. I’d love to hear your story!
Have a great day,
Jamie
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