If you've ever dealt with digestive issues or been diagnosed with Irritable Bowel Syndrome (IBS), chances are you've heard about the "low FODMAP diet."
Understanding FODMAPs
Unveiling the acronym FODMAP, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, reveals a complex array of carbohydrates and sugar alcohols that may not be well-absorbed by certain individuals. These compounds are commonly found in foods such as wheat, onions, garlic, legumes, dairy products, and select fruits and vegetables. When these substances ferment in the gut, they can trigger distressing symptoms like bloating, gas, abdominal pain, and diarrhoea, particularly in individuals with a food intolerance and conditions like irritable bowel syndrome (IBS) or other digestive disorders such as coeliac disease and Crohn’s disease.
The Low FODMAP Diet: A Digestive Solution
Embark on the low FODMAP diet journey, a strategic dietary approach that involves steering clear of, or limiting high-FODMAP foods to effectively address these symptoms. By abstaining from or restricting high FODMAP foods for a designated period, typically 2-6 weeks, followed by a gradual reintroduction phase which involves systematic challenges with the guidance of a dietitian, you can pinpoint which specific types and quantities of FODMAPs may be provoking your symptoms.
It's imperative to emphasise that the low FODMAP diet should always be undertaken under the guidance of a healthcare professional, like a registered dietitian, to tailor the diet to your unique requirements and ensure adequate nutrient intake.
Find a natural sweetener that is FODMAP Friendly Certified
When following the low FODMAP diet, regular table sugar is allowed in very large amounts. However, sweeteners are a different story. Many sweeteners can be high in sugar alcohols making them unsuitable for people following this diet or for those that have IBS or intolerances to polyols.
Enter Lakanto into the FODMAP equation, a game-changer for those seeking to reduce sugar intake while relishing in a delightful sweetness. Derived from the monk fruit, also known as Luo Han Guo, Lakanto Monkfruit Sweetener (made from monk fruit extract and erythritol) is a natural, very low calorie sweetener, making it a go-to choice for individuals adhering to a low FODMAP diet.
With Lakanto Australia's Monkfruit Sweeteners being FODMAP Friendly certified, you can confidently incorporate them into your low FODMAP diet. It's crucial to select a brand that explicitly states its low FODMAP status and start with small quantities, closely monitoring your body's response. Since FODMAP tolerance varies from person to person, listening to your body and making necessary adjustments is key.
Foods to avoid
Embrace the journey of identifying high-FODMAP foods to avoid or reduce in your diet to alleviate symptoms. These troublemakers include fructose-rich foods like honey, apples, pears, mangoes, watermelon, and high-fructose corn syrup. Lactose-containing foods such as milk, yoghurt, soft cheeses, and ice cream should also be limited. Keep an eye out for fructans in wheat, rye, barley, onions, garlic, and inulin, as well as galactans in legumes like beans, lentils, and chickpeas, and soy products. Certain fruits and sugar alcohols like sorbitol, mannitol, xylitol, and specific artificial sweeteners may also pose issues.
Remember, not all FODMAPs need to be entirely avoided. The low-FODMAP diet entails an elimination phase followed by a gradual reintroduction to identify triggering foods. Collaboration with a registered dietitian specialising in the low-FODMAP diet can provide tailored guidance and support, particularly for individuals with IBS as the low FODMAP diet should not be followed long term.
Dive into the intricate world of FODMAP sensitivity, where careful food choices and personalised guidance can help manage symptoms effectively. Trust in Lakanto Monkfruit Sweeteners, FODMAP Friendly certified, as a suitable natural sugar substitute for those seeking to live a responsibly sweet lifestyle. By making informed decisions and exploring suitable choices, individuals can navigate a low FODMAP diet with ease and enjoy a more comfortable digestive experience.
Explore Lakanto's FODMAP Friendly certified range of sweeteners, including Classic Monkfruit Sweetener, Golden Monkfruit Sweetener, Brown Monkfruit Sweetener, and Icing Powder.
FODMAP Friendly Accredited Recipes