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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Are you struggling with constant bloating, gas, or stomach pain after meals? The Low FODMAP diet could be your gut’s best friend. It’s designed to reduce digestive discomfort, especially for those with IBS.
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FODMAP = Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These short-chain carbs are poorly absorbed in the gut, causing bloating & pain.
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When these carbs reach your colon undigested, gut bacteria ferment them. This creates gas, leading to bloating, cramps, diarrhoea, or constipation. It is common in people with irritable bowel syndrome (IBS).
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The Low FODMAP diet is ideal for: People with IBS, those with SIBO (Small Intestinal Bacterial Overgrowth) or anyone with frequent digestive issues after meals.
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It has 3 phases. Elimination – Avoid all high FODMAP foods for 4–6 week Reintroduction – Add one FODMAP group at a time Maintenance – Personalize your diet based on your tolerance
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This include foods like wheat, rye, barley, milk, yogurt, soft cheese, onions, garlic, cauliflower, apples, mangoes, watermelon, legumes like lentils and chickpeas.
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This include foods like rice, oats, quinoa, carrots, spinach, zucchini, bananas, strawberries, oranges, hard cheeses, lactose-free milk, chicken, eggs and tofu.
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It help in reduce bloating, fewer digestive flare-ups, improved gut health and personalized approach for long-term relief.
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-This diet is not for everyone, it is best followed under a dietitian’s guidance. -It’s not a weight loss diet , it’s a therapeutic approach to heal your gut. -Over-restriction can hurt your gut microbiome.
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The Low FODMAP Diet is a science-backed, effective way to manage IBS symptoms. Expert guidance and mindful eating help restore your digestive peace.
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