Food List for a High Fodmap Load


An often overlooked but very important part of any healthy diet is the FODMAPs food list. A FODMAP is a word combination that actually stands for “fiber quantity” and is an indicator of how well the individual may digest food.

Typically high in fat and sugar, low in fiber and all three of the main dietary fiber groups, FODMAPs are usually high in starches like corn, rice, potatoes and wheat that should not be consumed in large quantities daily, but instead only eaten in moderation and FODMAP eating guidelines should be used on a weekly basis when one’s carbohydrate intake is extremely high and in addition, there is a abnormally high amount of salt in one’s diet.

While not technically a diet, the term FODMAP is one that should be closely monitored and may even be considered a pre-existing condition.

The most common form of an FODMAP is lactose intolerance which is caused by the inability of the body to properly digest and metabolize lactose (a sugar) in a normal way. Generally, any food that causes excessive stomach bloating, such as milk or sugar should be avoided.

However, if a person does happen to consume a product that triggers a painful or uncomfortable reaction, then the best choice is to simply drink as much water as possible while taking in as little lactose as possible to prevent a bout of diarrhea.

As a side note, people with a higher level of sensitivity to dairy products should also avoid dairy products while undergoing a diet. While most people will experience no symptoms, some people may experience mild stomach cramps, diarrhea, bloating and stomach pain after consuming dairy products, especially if one has gone without dairy products for a significant amount of time.

Many individuals have heard of and suffer from GERD or acid reflux disease and think they will never eat again if they are going to go through the trouble of changing their diet. Changing your diet and eating more healthy foods will definitely help you in the long run, but it all starts with knowing what your body needs and what it is trying to tell you.

One thing to consider when changing your diet is that you should always eat high fiber foods such as whole grains and legumes, even if they don’t taste like it. Studies have shown that having high fiber foods in your diet will decrease your risk of heart disease and lower your cholesterol.

Foods high in fiber will also decrease your fat consumption and increase your muscle mass. This in turn will increase your metabolism and help you burn more calories.


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