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FODMAPs; What Are They and Why Do You Need to Know?
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Have you ever heard the term, FODMAPs?
If not, don't worry, you're not alone...and we will explain.
FODMAPs is an acronym for several types of short chain carbohydrates which are poorly absorbed by the intestine of some individuals, which leads to water being pulled in to the intestines, rapid fermentation of these carbohydrates, and results gas, bloating, constipation, diarrhea and pain. Individuals with chronic gastrointestinal distress, IBS, Crohn's Disease, Celiac Disease or Small Intestine Bacterial Overgrowth (SIBO) may want to investigate their individual reactions to these carbohydrates.
So what exactly does FODMAP stand for?
F - Fermented
O - Oligosaccharides (fructans and galacto-oligosaccharides -or GOS)
D - Disaccharides (lactose, milk sugar)
M - Monosaccharides (excess fructose)
A - and
P - Polysaccharides (sugar alcohols such as mannitol and sorbitol)
Phew! While we won't quiz you on all of those fancy words, what you may want to remember is that these FODMAP foods cross over many food groups and are often found in foods we generally consider "healthy".
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Fructans and GOS
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dried fruit, nectarines, persimmons, watermelon, artichoke, garlic, onion, wheat, barley, rye, legumes, pistachios, and cashews
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Lactose
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dairy products includingmilk, custard, ice cream, yogurt, milk
powder, ricotta cheese, and cottage cheese
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Fructose
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apples, boysenberry, figs, mango, pears, watermelon, asparagus, artichoke, sugar snap peas, anything with High Fructose Corn
Syrup, Honey, and Agave
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Polys
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apples, apricots, blackberries, nectaries, peaches, pears,
cauliflower, mushrooms, and sugar alcohol additives (Isomalt, mannitol, sorbitol, maltitol)
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So for individuals who are sensitive to these FODMAP foods, the more FODMAP foods you eat, the more water is drawn into the intestines making them swell. The bacteria in your gut then ferment the FODMAPs creating gas and inflammation. If you have a sensitive GI Tract, this will trigger the nerves in your lower GI system to send pain signals to your brain. You may also experience gas, bloating, and changes in your bowel movements.
If you experience these signs and symptoms, it would be best to review your current eating patterns and intake, and eliminate all FODMAP foods for 6-8 weeks. Reviewing this with a knowledgeable Registered Dietitian can help you with this elimination diet and then help you pinpoint which foods might be triggering these symptoms, and which foods you can bring back into your diet after the initial 6-8 weeks. The Dietitians at Nutrition Energy have been working with clients with the FODMAP diet with great success, and would be happy to work with you to establish a meal plan that is low-FODMAP and will help you both reduce your GI symptoms and meet your nutrition needs.
Baked Shrimp Scampi (low FODMAP version)
Ingredients - serves 4
- 1 pound frozen deveined and peeled raw jumbo shrimp (21-25 per pound)
- 3 1/2 tablespoons garlic infused olive oil
- salt and pepper to taste
- 4 tablespoons fresh lemon juice (1-2 lemons)
- 1-2 teaspoons lemon zest (if you don't own a zester, just use a cheese grater to get the zest)
- 3 tablespoons unsalted butter, at room temperature
- 3 tablespoons flat leaf parsley, chopped
- 1-2 teaspoons chopped fresh rosemary
- 1 egg yolk
- dash of crushed red pepper, if you like it
- 1/2 cup bread crumbs (FODMAP-er use suitable brand, like PaneRiso rice bread crumbs)
Instructions
- Preheat oven to 375 degrees
- In medium casserole dish, add shrimp
- Cover with 1 1/2 tablespoons garlic infused oil (save the rest for later), lemon juice and zest.
- Add a dash of salt and pepper and set aside.
- In small bowl, combine 2 tablespoons garlic infused olive oil, butter, parsley, rosemary, egg yolk, crushed red pepper, bread crumbs and a dash of salt and pepper until creamy.
- Spread this mixture over shrimp.
- Bake shrimp for about 30 minutes or until shrimp is cooked through and bread crumb topping taste.
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Gluten-Free Foods for Athletes
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While we are on the topic of GI health and IBD, we might as well touch on Gluten Free diets as well.
If you're an athlete, you might wonder which sports products are "safe" for you to consume before, during and after your sport. GF athletes come to us knowing they need to stay well fueled, but often not knowing which products will fuel them without sending them into a GI nightmare. We have compiled a short list of some of our favorite gluten-free sports products that our runners/marathoner and Triathlete's often enjoy during the training season.
List of Gluten Free Sports Nutrition Products
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KIT's
Organic Fruit and Nut Bars
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The Paleo
Diet Bar
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Rise Almond Honey Protein Bar
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Lara Bars
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Rx Bars
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CLIF
Organic Trail Mix Bars, offer GF flavors
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Epic Bars
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Honey Stinger-Gluten Free
Waffles (3 flavors)
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Kcals
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180
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310
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280
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190
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210
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200
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200
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170
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Fat (g)
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8
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15
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16
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10
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9
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13
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12
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5
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CHO (g)
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27
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31
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20
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24
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23
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19
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10
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30
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Sugar (g)
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20
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22
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13
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18
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15
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9
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8
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20
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Protein (g)
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3
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17
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20
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4
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12
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5
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11
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5
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Quick Facts:
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Made with organic dates, cashews, and
almonds, and sea salt
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Made with nuts, seeds, hemp
protein and juices. Bar = dairy-free. Not vegan
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Made with 3-5
ingredients; almonds, honey, whey
protein. Not vegan, Not dairy-free
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Vegan
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Made with 4 ingredients, clearly
stated on front of
label. Egg whites, nuts, dates. +Dairy-free. Not vegan.
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Dark
Chocolate Almond sea salt is a favorite of ours at
Nutrition Energy.
+ Vegan
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Made with bison/beef/bacon + fruit + nuts. All are GF and DF. Obviously Not Vegan.
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Look for packages labeled
Gluten Free (3 flavors available) +VeganNot dairy free, Not soy free
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When to eat them!
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Anytime snack
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Post workout recovery or mid-afternoon snack
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Post workout recovery or mid-afternoon snack
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Pre-exercise, on the bike or hike
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Pre-workout snack or during long bike rides
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Anytime snack, during a hike or epic ride
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Great for an afternoon snack or as part of a post workout snack
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Great for on the bike, hike or long run.
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If you like any GF Sports products that aren't on this list, let us know by
posting on our Nutrition Energy Facebook page or tweet us @nutritionenergy, and we'll spread the word!
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A Note from Lauren...
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Just remember, Labor Day is just around the corner, and many schedules change as we shift back to fall - for both individuals and families. A
s a mom of three, I understand how much our schedules and lives are about to change with getting kids up and out to school, to and from after-school activities, packing lunches, making dinner and doing homework. It's so easy to set aside your own nutrition goals just to keep everything else running smoothly --but we are here to help keep you focused and on track! Also -
stay tuned for more fall/back to school tips and recipes for lunches and dinner in next month's newsletter!
Sincerely,
Lauren Antonucci, Director
Nutrition Energy
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