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FODMAP…WHAT???!!

Do YOU know about FODMAP?

Chances are you’ve not had occasion to hear about this challenge.

You may be one of the “lucky” ones for whom bloat, gas and distended belly is NOT an issue. But, for the 60% of adults who suffer with FODMAP. Those stomach pains are real.

That’s right, 60% of adults have FODMAP and cannot digest fructose properly – the result is gassy, distended and very painful tummies. Fructose is found in things like apples, apricots, cherries, mangoes, nectarines, peaches, pears, and watermelon. The issue is found in the small intestine, and studies have found that it extends beyond fructose to other types of carbohydrates.

When this happens, these carbs move to the large intestine, where they sit and ferment, create gas, distend the bowl and cause pain and bloating. This sometimes prevents other food moving through the bowels and causes yet a larger bit of pain.

Most of us can absorb approximately 25 – 30 grams of fructose. Those with FODMAP get less than 25 g during any one meal.

How can you test to confirm FODMAP? Ask your medical professional for a Hydrogen Breath Test.

You can be proactive and limit FODMAPS which has been shown to lessen the likelihood of gas, etc.

What are some LOW-FRUCTOSE veggies – those veggies that contain less than 1 gram of fructose per 200 calorie serving like artichokes, sauerkraut, spinach, alfalfa sprouts, and peas.

One other bit of science-backed action here is to cut your alcohol consumption while getting this challenge under control. I know this is a hard one – you’re reading the work of a confirmed “Dirty Martini” fan….so I know:)

Another bit of action to take – up your protein in each meal. It’s been proven to help lessen the effects of FODMAP.

Have you had experience with FODMAP personally? What tips or dietary tricks worked for you?

Stay Well and Be Kind to YOURSELF,

Rosanna xo

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