FODMAP Diet | Low FODMAP Diet | What Is The FODMAP Diet
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- FODMAP Diet or Low FODMAP Diet. This video is on What Is The FODMAP Diet. FODMAP Dieta. Diet Plan and Food List.
00:00 FODMAT Diet
00:37 What Is The FODMAP Diet
02:04 FODMAP
04:09 Carbohydrates that can be eaten in the Low FODMAP Diet
05:24 Starting The FODMAP Diet
09:30 Conclusion
WHAT IS THE FODMAP DIET:
The FODMAP diet is a 3 stage diet for people with IBS. It limits certain types of carbohydrates in your diet.
“FODMAP” stands for:
-Fermentable
-Oligo-saccharides
-Di-saccharides
-Monosaccharides
-And
-Polyols
What is the Science behind the FODMAP diet? Well, the problem is FODMAP carbohydrates are not absorbed in the small intestine. They pass through to the colon and get fermented by bacteria. This leads to all sorts of IBS symptoms like constipation, diarrhoea, wind, reflux, abdominal pain or that gurgling bubbly feeling in your tummy.
That’s why having a low FODMAP diet might be a solution for some people who have IBS. Don’t freak out though! The low FODMAP diet does not cut out all carbohydrates from your diet. I will go through some of the foods you can and can’t eat later on in the video.
Before we start, it’s really important that you see a qualified dietician before you try the FODMAP diet yourself. If you’ve seen a dietician and they’ve suggested you try a low FODMAP diet then this video is for you! I will break down the FODMAP diet for you so it’s easy to digest!
FODMAP DIET FOODS:
There are a lot of FODMAP foods you should limit in this diet! I’ve split them up into FOUR categories for you to make this as easy as possible!
Category ONE: Oligosaccharides such as Fructans include foods like wheat, barley, rye, onion and garlic. Cabbage, cauliflower, broccoli, sprouts, kale and turnips. Beans and pulses.
Category TWO: Disaccharides like Lactose - this doesn’t mean giving up milk or yoghurt. You will switch to a lactose-free version of your normal dairy products so you don’t miss out on your calcium intake! Avoid processed cheese and low fat cheese too.
Category THREE: Monosaccharides like Fructose - and no that doesn’t mean all fruit! However it does include honey, mango, sugar snap peas and fructose-based sweeteners.
Category FOUR: Polyols like Manitol, Sorbitol or Xylitol that you might find in sugar free gum or sugar free mints. Stone fruits like plums and apricots should also be avoided.
But what about carbs that you CAN eat on the FODMAP diet?
For breakfast you can have Non-wheat cereals like puffed rice and corn flakes. Oats are still on the menu if you prefer porridge.
You can still eat rice and potatoes - whichever types and cook them in any way you like. Other carbs you can eat include buckwheat, polenta and quinoa.
Fruits and vegetables as a good source of carbs and that all important fibre. Try your best to avoid too much alcohol, caffeine, spicy foods and fatty foods.
A full list of foods can be found at: healthpath.com/gut-health/nhs...
WHEN TO SEEK MEDICAL ADVICE:
If you get to week 8 and there are no improvements then you should stop the diet and see your dietician for further advice. Of course this video wouldn’t be complete without red flags! If you experience any of these FOUR symptoms at any time then please see your healthcare professional for further advice!
1. Blood in your stools
2. Unexplained or sudden weight loss
3. Unexplained low iron levels - [ where you might start to feel more tired than usual]
4. Sudden change in symptoms - [such as diarrhoea or constipation getting suddenly worse.]
STRESS RELIEF:
Set aside time in your day to practice self-care to reduce your stress and anxiety levels as these could trigger IBS symptoms,
www.nhs.uk/conditions/stress-...
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Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week - Monday 4PM(GMT)
I'm a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
Hey Friends. Thanks for watching. Looks like my description box is currently not loading properly for some users. TH-cam are working on fixing it but in the meantime here is the full description from the video. As always sending awesome vibes :)
WHAT IS THE FODMAP DIET:
The FODMAP diet is a 3 stage diet for people with IBS. It limits certain types of carbohydrates in your diet.
“FODMAP” stands for:
-Fermentable
-Oligo-saccharides
-Di-saccharides
-Monosaccharides
-And
-Polyols
What is the Science behind the FODMAP diet? Well, the problem is FODMAP carbohydrates are not absorbed in the small intestine. They pass through to the colon and get fermented by bacteria. This leads to all sorts of IBS symptoms like constipation, diarrhoea, wind, reflux, abdominal pain or that gurgling bubbly feeling in your tummy.
That’s why having a low FODMAP diet might be a solution for some people who have IBS. Don’t freak out though! The low FODMAP diet does not cut out all carbohydrates from your diet. I will go through some of the foods you can and can’t eat later on in the video.
Before we start, it’s really important that you see a qualified dietician before you try the FODMAP diet yourself. If you’ve seen a dietician and they’ve suggested you try a low FODMAP diet then this video is for you! I will break down the FODMAP diet for you so it’s easy to digest.
FODMAP DIET FOODS:
There are a lot of FODMAP foods you should limit in this diet! I’ve split them up into FOUR categories for you to make this as easy as possible!
Category ONE: Oligosaccharides such as Fructans include foods like wheat, barley, rye, onion and garlic. Cabbage, cauliflower, broccoli, sprouts, kale and turnips. Beans and pulses.
Category TWO: Disaccharides like Lactose - this doesn’t mean giving up milk or yoghurt. You will switch to a lactose-free version of your normal dairy products so you don’t miss out on your calcium intake! Avoid processed cheese and low fat cheese too.
Category THREE: Monosaccharides like Fructose - and no that doesn’t mean all fruit! However it does include honey, mango, sugar snap peas and fructose-based sweeteners.
Category FOUR: Polyols like Manitol, Sorbitol or Xylitol that you might find in sugar free gum or sugar free mints. Stone fruits like plums and apricots should also be avoided.
But what about carbs that you CAN eat on the FODMAP diet?
For breakfast you can have Non-wheat cereals like puffed rice and corn flakes. Oats are still on the menu if you prefer porridge.
You can still eat rice and potatoes - whichever types and cook them in any way you like. Other carbs you can eat include buckwheat, polenta and quinoa.
Fruits and vegetables as a good source of carbs and that all important fibre. Try your best to avoid too much alcohol, caffeine, spicy foods and fatty foods.
A full list of foods can be found at: healthpath.com/gut-health/nhs-fodmap-complete-guide/#chapter3
WHEN TO SEEK MEDICAL ADVICE:
If you get to week 8 and there are no improvements then you should stop the diet and see your dietician for further advice. Of course this video wouldn’t be complete without red flags! If you experience any of these FOUR symptoms at any time then please see your healthcare professional for further advice!
1. Blood in your stools
2. Unexplained or sudden weight loss
3. Unexplained low iron levels - [ where you might start to feel more tired than usual]
4. Sudden change in symptoms - [such as diarrhoea or constipation getting suddenly worse.]
STRESS RELIEF:
Set aside time in your day to practice self-care to reduce your stress and anxiety levels as these could trigger IBS symptoms,
www.nhs.uk/conditions/stress-anxiety-depression/understanding-stress/
Thanks bro 👊 for this stunning video 🔥👍
Your great fan sir 😍😍
Can I eat cornflakes and bananas on this diet ?
Do you have any tips for ibs c?
Avoid things like alcohol, caffeine, spicy foods, fatty foods... So all the foods and drinks I love? 😥😥
All of those are removed temporarily. People forget about stage 2, when the foods are systematically reintroduced and monitored for reactions.
You don't love them, you're addicted to them
At least I can understand why those kinds of foods would cause all the symptoms. I'm more angry and sad about having to give up more basic foods like garlic, onions, bread, and I'm especially mad about how I won't be able to have many different kinds of fruits and vegetables. It's like, sure, you obviously shouldn't be eating unhealthy foods like hamburgers and pizza so instead you should eat healthier foods like kale and broccoli, right? Can't even do that! What the hell am I supposed to do? Starve?
@@ShadowWizard123what if I have a reaction to all of them? Lol
@jjmcnamara5236 at least this way you find out for certain. Rather than be unsure. Sorry you go through that 🥺
I just started this diet a week ago and it’s already made a huge difference! 👍🏼
Amazing, thanks for sharing 😃
How are you doing now ?? what are your symptoms
Does it help in diarrhea?
I’m about to start and this is encouraging! Thank you
Finally I found a video that actually explains in a good way what FODMAP is. Thanks so much 🙏
Glad it was helpful!
I've been on the low FODMAP diet for over a year now. Something to consider about experiencing more fatigue than usual is that if, like me, you drank coffee on a regular basis, sudden fatigue COULD be a cause of no longer drinking coffee rather than a severe symptom. This was my case. After a couple weeks, the fatigue subsided because my brain began depending on natural chemicals to remain awake instead of caffeine.
I thought coffee was okay on this diet?
And this is not a diet you should do for long. Only to understand the foods that are not great for you, and yes coffee is oky
I love how your addressing medical issues from a holistic perspective. Diet and exercise. Loved this video. And as usual you always make us feel proud to be a pharmacist 😇
Thanks Joseph, always love reading your comments buddy.
I am in the hospital with crohns flare right now. I need to do this. It was suggested and I was anti trying because I love broccoli and cauliflower and onions and garlic. So eliminating them completely bothered me. I am happy to know I can test to see if these things are even my triggers. Even if it takes time, it is worth it. Thank you so much!
Well it's either feel like crap all the time or cut out a couple foods. Pretty easy choice for me
Broccoli and cauliflower are boring without sauce, onions and garlic are stinky… you’re obsessed with medicinal foods and salty taste. Just eat salted steak it’s a million times healthier and tastier than onions and broccoli for christs sake. Brain washed by media assume
Best explanation and yes...I saw what you did there!! Hah! You're a gift! Lisa
Omg this video is such a blessing. I have two days off work so I’m gonna start doing this.
I hope my tips help!
underrated channel, YOU are a hidden gem
Thank you so much 😊 Sending you awesome vibes!
I was eating FLOUR TORTILLAS ,
With REFINED *BLEACHED* PROCESSED FLOUR
(my big mistake)
Went cold TURKEY,
went to corn tortillas gluten free
I'm on the rebound, and DOING better at the other end (if you know what I mean😉)
Sick vid most informative one I’ve seen so far 🤩
Thanks for tuning in! Glad you enjoyed the video!
Yes yes yes yes thank I've been seeking what's wrong with me for years THANK YOU!!!
Glad my tips helped!
Like your video. I did the low fodmap diet. Had an application. It really works. It gave me confidense..
Great to hear thanks for sharing
1st viewer
Very helpful and lovely video❤
Thank you so much 😊
Nice video Abraham keep growing my heartly wishes to you
Thank you so much 😀
Love these videos!
Glad you like them!
Thanks for helpful video. You mentioned broccoli is in the list “to avoid” but following the link you’ve shared it is allowed. A bit puzzled.
The temptation is to allow our minds to feel claustrophobic. I have spent too many years not trying to find the "always" foods and making sure they are the foundation of my diet. I have allowed perfection to make me exhausted and give up and just live with the pain and lethargy. I am gonna give it a good go now and begin to rebuild my diet. Buidling my baseline started today.
Thanks for the video. Good information. As far as the video production is concerned. I suggest you use a Lavaliere microphone. The echo in the Room detracts from your presentation.
Glad it was helpful, thanks for commenting
Thank you for clarifying some information!!!😊😃😁
Our pleasure!
Thank you! Well explained
Glad it was helpful!
Thank you for this info...I like the way you do it ...all the best...
So nice of you, thanks for watching
Excellent video, great job.
Glad you enjoyed the video!
Thank you for this video, very informative! Will try this diet and see hope it helps
Glad it was helpful!
How are you doing now??
Brilliant and thank you.
You're very welcome
Awesome explanations :D
Glad it was helpful!
Hi Abraham :)
excellent video very informative. Is the FODMAP diet suitable or advisable for gastroparesis? If not could you please make a video on gastroparesis?
Many thanks
Excelent information!
Glad it was helpful!
Thanks for this it is very useful for me😊👍🔥
My pleasure 😊
Awesome info!!!!!
Glad it was helpful!
Tank you for all this information 😘
You are so welcome!
I like your all the videos very much as those are very informative and interesting.
Please make a video on " How to get rid of spectacles and how should we take care of our eyes?" All the very best and keep it up sir 😊😊😍
Sure I will and thanks for watching
Hi, this isn't related to the video but I have a quick question! In one of your videos about weight loss, you mentioned the Oxford Diet that employs using your hands as a measure of portion control. I really liked the video and tried searching up the diet online but couldn't find anything. Would you be kind enough to send me a link regarding where you got it and where the diet is sourced from? Kind Regards :)
Fodmap day 1 for IBS & Endo. Thank you for this information .
Thanks for tuning in!
How's it going?
I have endo too. I'm pretty sure I have ibs too
I will start from today on and see what’s happening
Amazing vid fee helpful.
Glad to hear!
Yes thank you very much that was very helpful. I have a couple questions, one even though cabbage is a no-no what about if it’s fermented as in sauerkraut or kimchi? Two don’t remember what you said about butter and what about ghee? Would he be better than better?
Thanks, it is very useful 😉
Glad it was helpful!
Im 17 im 5ft 10 and about 13 stone and im getting really sad and not motivated, i would like a little advice or video to watch to loose about a stone.
This is helpful but could my anxiety be making things worse & not the foods. I have GAD so sometimes can't work out if its me or the food making me worse. I have a low appetite & even whilst not eating much still suffer IBS so wonder if its crackers (contains gluten) and soft drinks (oasis)
I’m new to fodmap and Maybe this video can help. Thank you! Will save it
Glad it was helpful!
Really good dude
Glad you think so!
Bananas are in both lists 🧐 thank you for the video, very helpful
Depends on ripeness maybe
Appreciate the video. However the list attached is confusing. Several food items are listed on the "eat" and "not to eat"
Great tips and useful information. I am following this diet
It's a long way. But worth it
Thank you....
God bless you....
Always welcome
Major issue with this diet is that it’s only to stop symptoms. We need to start focusing on getting our diets back to normal. Possibly a new healthier normal but not having to avoid any food groups. Our bodies are incredible at healing if we give them the right tools. Great video but let’s change the direction of the discussion toward full recovery and not simply avoidance.
I think the word "diet" causes confusion. Perhaps FODMAP "challenge" or "test" would be more suitable. I believe this is more investigative rather that permanently restrictive. After pinpointing what triggers symptoms, one can choose better alternatives or with the new found discovery, still choose to eat said food in moderation and prepare for the aftermath. If I know avoiding or substituting a particular food item or group would make me feel better, I would. Having chronic abdominal discomfort can be debilitating.
@@RebeccaL4 I agree and understand, I have read that repairing the gut lining is the answer you might be seeking. I am in that stage and have found glycine (a form of amino acid) and bone marrow soup daily has helped to fix the damage from my past eating. My food sensitives and lowering :)
@@camwilliams1 what brand of glycine? how much ? where did u get it?
Thank you so much
You're most welcome
So I started the FODMAP died in 2019 I lost 30 pounds because I really limited myself I guess excessively. Then my Dietician said to add something back I added back gluten and I didn’t seem to have any problems although here we are in 2023 I have Sibo, and that diet is quite different than FODMAP in someways because it says that I should eat white bread, no fiber. I am going to see the dietitian again in May 2024, but I’ve gone through the rifaximin and the neomycin and the five map diets. I feel like nothings helping me. I’m going to go back real strict on the FODMAP again and see if there’s something new that is bothering me. Thanks for your informative video.
I have a question for your next video about the fodmap diet. Theres so much information online about foods you should and shouldnt eat. Some websites contridic themselves and its realy confusing. is there any way to clear that up? The monash univerity app is also confusing with little detail information about each food item.
Great suggestion!
Hmm, everywhere I look, kale and cabbage are extremely low fodmap and can be eaten as much as you like. Of course, if they do seem to cause issues, the individual should cut them out. But I've been having homemade and store bought sauerkraut just fine.
Thanks 😊😊😊
No problem 😊
Just got diagnosed with IBS and was told to start this diet, I’m at uni so I need to cook for myself and this was super helpful thank you! Is decaf coffee okay?
I'd like to know about the decaf coffee too - I love the coffee taste but also not sure if decaf is one of the triggers and should be one of the restrictors, share if you ever get to know! :)
@@KarryMeyrick okay I’ve been on the diet for awhile and I only drink decaf with non dairy milks and I’m fine with it, I actually found that I accidentally had coffee once instead of decaf and it was awful xx
How are you doing now,have you completed recovered from IBS ? What are your symptoms and how long did it take for the results after following the low fodmap diet
@@P.S.R.. hi, I’m on medication now and I have completed the diet so I know my food triggers which I avoid but still suffer from occasional cramps and non consistent bowel movements, it took my about 3 months to figure out my triggers, but I will have IBS for my whole life I won’t recover from it sadly just have good times and sometimes a flare up of symptoms
@@francesxx88 are the symptoms same as the 1st day when you were diagnosed with IBS ? Or Did you improve your symptoms?
What's the difference btw fodmap and low fodmap ?
Bro please make a video on how to improve focus and get into flow state?
Sure thing added to the list
No Alcohol,, No Caffeine 😭😭😭😭 It's a cruel world!!!
Superb video as always. But i have one question.. can a gas problem cause backpain ?
I believe so as the pressure on abdomen places pressure on the back. My back gets affected when my abdomen is bloated
Nice editing
Thanks
Oh God thank you 🙏🏾
Glad I could help
I’ve recently started phase 1 under medical supervision. I’m wondering what to expect, i.e., does the body go into a natural detox and if so, what can that look like?
Your body is always detoxing
Great info- thank you. (Have to say though, I feel like you're yelling...)
Thanks so much, one question- does this diet work for GERD too?
You're welcome and thanks for watching. No this diet is more specifically for patients with IBS. I do have a video on GERD however if you haven't seen it you may find it helpful.
Can you eat lentils on the FODMAP diet? I have been diagnosed with IBS all of a sudden... will I ever be able to go back to a normal diet? Is IBS reversible?
I have the same question and situation
This helped me understand this so much. My nutritionist did not explain it in as much detail as I would like.
So glad I could help - sending awesome vibes and get well soon
It is very informative.. thank you so much.. i was just confused i found the banana on both list what u can and can't eat ..
Green banana good. Yellow/Brown banana bad.
Could you make a video on how to reduce acne breakouts for teens?
Sure thing
Is there a Fodmap cookbook that you would recommend?
Im going to a physician this friday.... i know i have ibs but i pray i dont but then its terryfing to find out i dont and i have something else. I just want to cry now.... cuz i want to eat the food that i cant eat :(z
i have a severe gluten intolerance and was suggested to also follow the FODMAP diet, i don’t know what i will even be able to eat at this point
I was just told to try the diet yesterday. I’m super lost. Have you figured it out yet? Any advice would be helpful.
So boiled rice is OK? I have always eaten it quite often.
Yeah I got the googly tummy bit and boy does FODMAP help. But my butt leaks what looks and acts like water every time I take a dump or when a dump is needing to come out but doesn't. Any takers? Bueller?
I suffer from Gastroparesis & can’t eat most of these foods.
I am also never hungry, which is really hard.
I get this. I was diagnosed with CDiff about 2 months ago and am rarely hungry
I get diarrhea every other day and I have no other health conditions. It's been going on for months now. I'm thinking I have to do this to find out what's causing the problem.
I cook low FODMAP menu every single day. I have fortunately good recipes!
Please can you help? I have IBS and DIVERTICULITIS as well, and the foods counteract each one, so what can i do?? PLEASE PLEASE HELP!
Sir please tell me can I eat peanut butter aur not
Why should I avoid fatty foods if the IBS symptoms get triggered by carbs? So I can only drink liquid egg white and unflavored whey isolate and chicken breast/canned tuna or what?
I'm an American. Is porridge part of the metric system?? 🥴
Is it just me who's confused here banana is on both lists of can and can't eat ?
In IBS-D can we. Eat raw carrot and cucumber as a salad?
On my way I’m ok no bloat or brian fog or keto or carnivore but then I start to feel like shit so need this video to eat the rite foods
I suffer from IBS I am 81 years old....thanks you. :)
Glad I could help
What if I have history of bloating without pain or incontinence or reflux - just bloating?
what if i am underweight and i have ibs? can i do this diet?
It should be about substitution not restriction."Restriction" thinking sets us in diet-mode, telling the body food is scarce. The body will tell hunger hormones to rise and we will eat more and gain weight.
I agree. I have enough on the low FODMAP diet that I can eat and be satisfied with. There’s plenty there if you are open to eating different things that you might not have considered before. Portion control will be my challenge. Eat enough and enough of a variety to meet my daily nutritional needs without overeating.
Does this work for ibs constipation aswell? Ngl tea and coffee help me go to the loo
In many cases, yes, it does. The specific triggers may be different, though.
I'm very worry for my stomach problems plz tell me what i can for my gastic problems 😢
Love
Thank you
For vegetarians lentils and beans are source of protein..if we will have to take it out of our diet, how will we cover our protein requirement?
Eggs, firm tofu
I’m not a vegetarian but I am doing a cleanse and was wondering this myself. So far my answer has been hemp seeds, hemp powder (with water to chase!), and walnuts & almonds soaked overnight. You can do tofu too if you can tolerate it, but tempeh would be even better, but don’t overdo soy for your hormones sake.
I’m vegan which is not the same thing but I love tofu
Is ginger okay to eat?
Thanks so much. Why would the small intestine not digest the the fodmaps?
It's often due to SIBO (Small intestinal bacterial overgrowth), or other dysbiosis. SOmetimes, it's due to low enzymes. Also stress can be a huge contributor!
Hi, What can you suggest for HIGH digestive enzyme? My blood test result showed I have a high digestive enzyme. Can you help me?
Sometimes, binder supplements, like activated charcoal can be helpful for this.
I replace bread with cauliflower bread switching to Keto now no Cauliflower at all? OMG, I'm done.
I'm already doing a gastroparesis diet now I have to layer in this one plus I'm allergic to soy. Pray for me lmao.
No garlic? I’m afraid I can’t do that sir
Hi guys :) Just looking for some advice here. Bloating and stomach pain isnt really my biggest issues. But it seems like whatever i eat i just have diarrhea. Could it be something else than IBS?
IBs is a general thing based on symptoms, but diarrhea can be due to IBS, but also IBS (Crohn's, colitis), diverticulitis, or infections, like C difficile...also certain food intolerances.
Coeliac Disease 😃
Wow
Thanks for commenting, glad you like it - This ones for you first comment 🏆
Thanks abraham
Thank you God bless you have a great day!
Thanks for tuning in!
No garlic! How?