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Homemade Bagels | Low-FODMAP
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Phase 1: FODMAP Elimination
Ok, so now we know what the 6 FODMAP groups are (hint: fructose, sorbitol, mannitol, fructans, lactose, and GOS), and some low-FODMAP alternatives. Now we are going to make a game plan for executing phase 1 of the low-FODMAP diet. Talk to me about the phases, how many are there? Good catch. The low-FODMAP diet has 3 phases: Phase 1: FODMAP Elimination Takes approximately 2-6 weeks, this is not meant to be long-term Swap high-FODMAP foods and serving sizes for low-FODMAP alternatives If GI symptoms get better while eliminating FODMAPs, we move on to the next phase Phase 2: FODMAP Reintroduction If symptoms responded well to the first phase, we…
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Food, Mood & Symptom Journal
If you are experiencing GI symptoms, one of the best things you can do is keep track of the type of symptoms you are experiencing for approximately two weeks, including: Type of Symptoms– the type of symptoms you are experiencing (i.e. Frequent or infrequent stools and consistency, bloating, gas, abdominal pain, flatulence, etc.) Symptom Strength– how strong the symptoms are on a scale from 1-5, and whether or not the symptoms are better or worse at different times of the day Length of Time– How long the symptoms last during this flare-up compared to an average flare-up or the longest amount of time symptoms have occurred for Patterns– Note how…
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GOS, more like SOS.
Galactooligosaccharides, try saying that ten times fast, is our last FODMAP highlight. You may have heard the old tune “beans, beans, the magical fruit. The more you eat, the more you toot.” Well, they weren’t wrong. This is starting to get repetitive. Tell me about it. GOS are kind of like cousins to fructans, they are both oligosaccharides and act in the same way. They aren’t digested because humans don’t have the digestive enzyme to break down the sugar chains into single units. Bacteria in the gut use the undigested matter as food and fuel for fermentation, causing gas and bubbles (think, kombucha or beer). This gas takes up space…
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Is Lactose Causing my IBS Symptoms?
I scream, you scream, we all scream… because lactose causes our IBS symptoms? Kidding aside, lactose-intolerance is actually very common, with even higher prevalence in non-white populations. How does it work? Well, I’ll tell you! Your body needs the enzyme lactase in order for the lactose sugar to be broken down smaller and digested. If you have a large lactose “load” (think, milkshake), your body has to produce enough of the enzyme to cover the load. If your lactase can’t keep up, the lactose reaches your large intestine and does not get digested. Water is attracted into the colon, and gut bacteria use lactose as fuel for fermentation. This produces…
