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Updated: Jul 21, 2023

Sue Shepherd created the FODMAP diet, an elimination diet which attempts to improve symptoms in functional gastrointestinal disorders. FODMAP's are osmotically active and ferment rapidly, thereby causing gastrointestinal symptoms in some individuals. Since most beginning stages of autoimmune are related a permeated gut (also known as "Leaky Gut", digestion holds the key to many forms of dis-ease.

"All disease begins in the gut” – a quote attributed to the Ancient Greek physician Hippocrates nearly 2500 years ago.

The FODMAP diet helps you navigate the foods that can be easily digested by your body and those that may cause discomfort or symptoms. Imagine a road map for your digestive system. Just like your GPS helps you get you from one place to another, there are a few factors that can affect the ease of digestion of a particular food, including the type and amount of fiber it contains, its fat content and the presence of certain chemicals or compounds.

That said, some foods are generally considered easier to digest than others. These include:

  • Cooked vegetables: Cooked vegetables are usually easier to digest than raw vegetables, especially if they are soft or pureed. Examples include cooked potatoes, carrots, and peas.

  • Cooked grains: Cooked grains, such as rice, oats, and quinoa, are generally easier to digest than their raw counterparts.

  • Lean proteins: Lean proteins, such as chicken, turkey, and fish, are generally easier to digest than higher fat meats.

  • Fruits: Some fruits, such as bananas, applesauce, and cooked or canned fruit, are generally easier to digest than others.

  • Soups and broths: Soups and broths can be easy to digest because they are liquid and can be easily broken down by the body.

Think of the FODMAP diet as a tool to help you troubleshoot digestive issues. By identifying and limiting foods high in certain types of carbohydrates called FODMAPs, you can identify which foods may be contributing to your digestive issues and make dietary adjustments to find relief.

The FODMAP diet can be thought of as a way to personalize your nutrition. Everyone's digestive system is different, and the FODMAP diet can help you identify the specific foods that work best for your body and make dietary choices that support your overall health and well-being.

Consider the FODMAP diet as a way to support a healthy gut. By limiting foods that may be difficult for your body to digest, the FODMAP diet can help improve the balance of good bacteria in your gut and promote overall digestive health.

It's important to note that individual tolerance for certain foods may vary and it's always a good idea to pay attention to how your body reacts to different foods. If you have digestive issues, it may be helpful to work with a healthcare provider or registered dietitian to determine the best dietary approach for you.

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