What is a low FODMAP diet?
A low-FODMAP diet limits certain carbohydrates, but it's not a typical low-carb diet. It only eliminates high-FODMAP foods and can be customized to limit only those foods that trigger your symptoms.
Low-FODMAP foods are those that contain minimal amounts of fermentable carbohydrates, which can cause intestinal symptoms in people with irritable bowel syndrome (IBS) and other digestive disorders.
In this video, we'll look at some of the best low-FODMAP foods to include in your diet, as well as high-FODMAP foods to avoid.
High-FODMAP foods to avoid:
01:52 Fructose: Fruits (including apples, mangoes, pears, watermelon), honey, high-fructose corn syrup, agave syrup.
02:04 Lactose: Dairy products (milk from cows, goats, or sheep), custard, yogurt, cottage cheese, ice cream.
02:16 Galactans: Legumes, such as beans (including cooked beans), lentils, chickpeas, and soy.
02:24 Polyols: Sweeteners and fruits with pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears, and plums.
02:39 Fructans: Rye and wheat, asparagus, broccoli, cabbage, onions, and garlic.
Low FODMAP foods you can eat:
03:17 Dairy: Almond milk, rice milk, coconut milk, lactose-free milk, lactose-free yogurt, and hard cheeses.
03:42 Fruits: Bananas, blueberries, cantaloupe, grapefruit, kiwi, lemon, lime, oranges, and strawberries.
03:55 Vegetables: Bamboo shoots, carrots, potatoes, zucchini, cucumbers, tomatoes, eggplant, leeks, green onions, ginger, lettuce, olives, parsnips.
04:10 Nuts/Seeds: (Limit to 10-15 of each) Macadamia nuts, peanuts, pine nuts, walnuts, pumpkin seeds, sesame seeds.
04:26 Grains: Oats, gluten-free pasta, quinoa, buckwheat, rice, and cornmeal.
04:35 Proteins: Beef, pork, chicken, fish, eggs, and tofu.
Download the detailed FODMAP guide here: https://geniyaignatova.com/materialy/
Thank you for watching and I wish you excellent health!
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