The area of gut health is one that we cover quite extensively here at Amodrn. It’s such a fascinating topic because there are so many different factors that come into play. Apart from food intolerances, stress and anxiety can also contribute to a temperamental tummy, but with the right tweaks and lifestyle changes, you can work on improving the state of your gut.
With the help of dietitian and creator of the FODMAP Challenge, Chloe McLeod, we most recently wrote about the common “gut-friendly” foods that can actually trigger IBS and here, she shares some of the top foods that are high in FODMAPs, why your stomach may not agree with them and what to swap them out for instead to ensure you aren’t missing out on the good stuff.
1. Garlic and onion
Two of the hardest things to avoid! But they can easily be replaced in home cooking with the green part of leek or spring onion, or a garlic or onion infused olive oil.
We all know by now that dairy milk contains lactose. Swap to lactose-free or a plant based milk instead.
Wheat breads are rich in wheat fructans, a common FODMAP. Switch to a spelt sourdough or wheat-free bread instead.
An apple a day won’t keep the doctor away if you’re sensitive to polyols or fructose. Instead, choose an orange or mandarin for your vitamin C rich boost.
5. Dried lentils
Rich in galacto-oligosaccharides, by swapping to canned lentils that have been rinsed and drained, you won’t need to miss out on your plant protein powerhouse.
Most mushrooms are high FODMAP, however luckily oyster mushrooms are not! Choose these in your mushroom dishes, instead of the common button or Swiss style mushrooms.
7. Ripe banana
The more ripe your banana, the higher the FODMAPs. So you don’t miss out, swap to a just ripe banana instead. These are also richer in resistant starch, so even better for your gut!
So refreshing on a hot day… until the bloating starts! Watermelons are rich in three different FODMAPs, so a very common trigger for symptoms. Instead, choose fresh pineapple, or rockmelon instead.
Whilst there is nothing like adding a little honey to your drink or meal for some sweetness, honey is rich in excess fructose. Swap to maple or rice bran syrup instead for a lower FODMAP choice.
Such a popular choice when it comes to nuts, but these crunchy, creamy nuts are rich in oligosaccharides. Instead, choose walnuts or pecans for an omega 3 boost that is also low FODMAP!