FODMAP Diet | Low FODMAP Diet | What Is The FODMAP Diet

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.

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,

LET'S CONNECT:

ABOUT ME:
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.

[AbrahamThePharmacist]

Hey Friends. Thanks for watching. Looks like my description box is currently not loading properly for some users. YouTube 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.


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,

[hre]

Avoid things like alcohol, caffeine, spicy foods, fatty foods... So all the foods and drinks I love? 😥😥

[tracy]

I just started this diet a week ago and it’s already made a huge difference! 👍🏼

[bookwormsofconcord]

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.

[mirandakamphuis]

Finally I found a video that actually explains in a good way what FODMAP is. Thanks so much 🙏

[mtlcaramel]

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!

[WHEREVER-I-ROAM]

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😉)

[medcologytutorials]

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 😇

[srtwizzy]

underrated channel, YOU are a hidden gem

[stanleyoverfield]

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.

[markcottierkw]

No Alcohol, , No Caffeine 😭😭😭😭 It's a cruel world!!!

[ephram]

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.

[chipcurry]

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.

[FollowingTheAgees]

Best explanation and yes...I saw what you did there!! Hah! You're a gift! Lisa

[aliciacabrera]

Like your video. I did the low fodmap diet. Had an application. It really works. It gave me confidense..

[dudeatx]

Great presenter but needs a less echoey room.

[maksymkotenko]

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.

[sarayousif]

I will start from today on and see what’s happening

[mariahconklin]

Omg this video is such a blessing. I have two days off work so I’m gonna start doing this.

[mrspurrfectcat]

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)