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April is Irritable Bowel Syndrome (IBS) Awareness Month and aims to raise awareness about IBS. IBS is a disorder in which a person will experience chronic recurrent bowel problems and abdominal pain. Signs and symptoms of IBS include: cramping, bloating, gas, and diarrhea or constipation.
According to the International Foundation for Functional Gastrointestinal Disorders (IFFGD), IBS impact 25-45 million —and 2 out of every 3 individuals with IBS are female.
While the cause of IBS is still not known, there have been a variety of treatments found to help manage symptoms. Nutrition therapy and stress management are found to be crucial in how the brain, nervous system and gut interact in triggering IBS. In particular, a diet low in fermentable carbs known as FODMAP may be helpful in treatment of IBS.
This month’s newsletter focuses on the FODMAP Diet and how it might help manage long term IBS symptoms.
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 What are FODMAPs?
FODMAPs are a group of short-chain carbohydrates (sugars and fibers that when not digested properly can ferment in the bowel resulting in severe digestive stress).
The acronym FODMAP stands for:
F - Fermentable
O - Oligosaccharides (e.g. fructans - found in many fruits, vegetables, and added sugars; and galactans - found in legumes)
D - Disaccharides (i.e. lactose - found in dairy products like milk)
M - Monosaccharides (i.e.fructose, glucose and galactose - found in foods such as agave, apples, mango, honey, pears, and asparagus)
A - and
P - Polyols (i.e. sugar alcohols such as xylitol, sorbitol, maltitol and mannitol)
Why a FODMAP Diet:
A low FODMAP diet is designed to be a temporary diet that limits the amount of FODMAPs consumed. It has been found to be effective in treating improving GI symptoms associated with IBS such as gas, bloating and pain.
Who is the Best Candidate for a Low-FODMAP Diet?
The low FODMAP diet is designed for people diagnosed with IBS. It could cause more harm than good in people without IBS. Do not attempt to diagnose yourself.. Consult your doctor if you have GI symptoms so more serious conditions such as colon cancer, celiac disease or inflammatory bowel disease can be ruled out.
How to Implement a FODMAP Diet?
Do not attempt to start a low FODMAP diet on your own. Instead work with your health care team including your physician and registered dietitian nutritionist to create a plan best for you. A low FODMAP diet will consist of a 2 - 6 week elimination diet, removing high FODMAP foods from the diet and assessing what might be triggering symptoms. The low FODMAP diet is not intended as a lifelong diet, instead it will help teach you what your personal dietary triggers are. Your dietitian will help guide you on how to reintroduce FODMAPs into your diet.
To learn more about the FODMAP diet, check out this free download from FODMAP expert and registered dietitian nutritionist Kate Scarlata.
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Featured Recipe
Recipe of the Month: Baked Oatmeal Cups for On-the-Go! |
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Makes 12 muffins: serving size 1 muffin
Recipe by Kate Scarlata, RDN
Ingredients:
- 2 eggs
- 2 tablespoons vegetable oil such as grapeseed or canola oil
- 1/2 cup water
- 1 cup lactose-free milk
- 2 teaspoons vanilla extract
- 1/3 cup brown sugar
- 2-1/2 cups old fashioned oats
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
Optional toppings: mini semi-sweet chocolate chips, sliced strawberries and almonds, cranberries and walnuts (I used frozen cranberries)
Instructions:
Preheat oven to 350 degrees F.
Line a muffin tin pan with paper liners.
Whisk together eggs, oil, water and milk.
Blend in vanilla, brown sugar, oats, baking powder and cinnamon.
Let batter sit for a couple minutes to thicken a bit and stir again.
Pour batter into measuring cup, refilling as you go along, and pour evenly into muffin tin cups almost to the top of the liner.
Top with toppings as desired.
Bake for 20-25 minutes, when cooked through and slightly browned on edges.
Find more low FODMAP recipes in Kate’s Low FODMAP Diet Step-by-Step
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“The road to health is paved with good intestines!”
― Sherry A. Rogers
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| The High and Low of FODMAP Foods |
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10 High FODMAP Foods:
Apples
Watermelon
Mangoes
Onions
Garlic
Kidney beans
Cashew nuts
Milk
Sugar free gum and candy
Wheat, barley, rye
10 Low FODMAP Foods:
Blueberries
Oranges
Avocados
Bell peppers
Broccoli
Oats
Quinoa
Mozzarella cheese
Eggs
Almonds
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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| Copyright © 2018 Customized Nutrition Newsletters, All rights reserved. |
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