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Posted on: March 31, 2015 at 1:09 am
Last updated: September 27, 2018 at 11:31 am

There’s a specific group of foods called FODMAPs (Fermented Oligosaccharides Disaccharides Monosaccharides And Polyols) that are a group of carbohydrates found in everyday foods.

According to the Canadian Digestive Health Foundation, “While some people are able to consume FODMAPs without experiencing gastrointestinal side effects, many people with

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digestive disorders, such as Irritable Bowel Syndrome (IBS), find that FODMAPs triggers symptoms including abdominal pain, cramping, bloating, excess gas, constipation and/or diarrhea.”

FODMAPs are fermented by your gut bacteria when they aren’t digested properly and this can cause a bacteria overgrowth, which causes the above list of symptoms.

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Common FODMAPs – Foods That Cause Indigestion

Agave
Artichokes
Apples
Apricots
Beans
Blackberries
Black eyed peas
Boysenberries
Bulgur
Buttermilk
Canned fruit
Cauliflower
Cashews
Cheese sauces
Chicory root
Chocolate
Dates
Dried fruits
Figs
Garlic
Grains made with wheat/barley/rye
Guava
High fructose corn syrup
Hummus
Ice cream
Inulin
Legumes
Lentils
Mango
Milk
Miso
Molasses
Mushrooms
Nectarines
Onions
Papaya
Peaches
Pears
Persimmon
Pistachios
Plums
Prunes
Soft cheeses (cottage, ricotta, etc)
Sour cream
Soybeans
Soy milk
Sugar, alcohol, artificial sweeteners
Sugar snap peas
Tomato paste
Watermelon

We understand that the list seems extremely daunting… I mean you can’t just cut all of these things out of your diet in one go! The best way to find out which FODMAPs are affecting you is to play a little game of trial and error… or an elimination game.

Eliminate all of these FODMAPs from your diet for at least 2 weeks and then add them back to your diet 1 by 1. Wait 1 week each time you add another FODMAP into your diet and eventually, you’ll be able to tell which FODMAPS are making you sick!

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To read the full article, visit Prevention.com.

 

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The Hearty Soul
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