Diet for IBS in Tamil | Gas Trouble FODMAP diet | வாய்வு பிரச்சனை Home Remedy Diet Plan - Dr Vinoth

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இதில் பெரும்பாலானோர் IBS எனும் நோயினால் பாதிக்கப்படுகிறார்கள்.

IBS நோயின் அறிகுறிகள் என்ன ?

IBS நோய் ஏன் ஏற்படுகிறது ?

IBS நோய் யாரை அதிகம் பாதிக்கும் ?

முழு வீடியோ பார்க்க :   • Irritable Bowel Syndrome Tamil | IBS cause...  

What is the Fodmap diet?

FODMAP diet stands for –

Fermentable – Foods fermented in large intestines

Oligosaccharide – Small chain of sugar molecules

Disaccharide – Double sugar molecule

Monosaccharides – a single sugar molecule

And

Polyols – Sugar alcohols.

These Fodmap foods (sugar molecules) are not digested and lead to fermentation at the base of large intestines. In this process, there is an absorption of water and the release of carbon dioxide, hydrogen, and methane gas. These are the culprits of GI symptoms.

List of FODMAP Foods:

Oligosaccharides: Wheat, rye, legumes, and various fruits and vegetables, like garlic and onions.

Disaccharides: Milk, yogurt, and soft cheese. Lactose is the main component.

Monosaccharides: Fruit like figs and mangoes, As well as sweeteners such as honey. Fructose is the main component.

Polyols: Certain fruits and vegetables including blackberries and lychee.

Some low-calorie sweeteners like those in sugar-free gum.

What is the Low Fodmap Diet?

A low Fodmap diet refers to a temporary diet that has a very low amount of food compounds called FODMAPs.

These foods are eliminated or restricted for 3-8 weeks and then gradually reintroduced into a low-FODMAP diet.

Slow and gradual reintroduction of restricted food one by one helps to check which food has caused the GI symptom.

Stages of the Low Fodmap Diet:

Restriction: This stage involves strict avoidance of all high-FODMAP foods.

This lasts for about 3–8 weeks.

Some people notice an improvement in symptoms in the first week itself, while some patients might take time.

Once all of the digestive symptoms subside you can proceed to stage 2.

Reintroduction: This stage involves systematically reintroducing high-FODMAP foods.

The purpose is to identify which types of FODMAPs you can tolerate. Few are sensitive to all of the foods on the list.

You determine your threshold level of FODMAP in this stage. Introduce high FODMAP food one by one every 3 days.

Professional guidance is mandatory in this stage.

This method will help to check which food is the main culprit for the symptoms. Once you are aware of what suits your body and what not, Then you can proceed to stage 3.

Personalization: This stage is the “modified low-FODMAP diet.” Here the intolerant food is restricted completely.

Whereas certain foods that can be tolerated in small amounts are adjusted accordingly.

This stage gives you more variety and flexibility in day-to-day life.

List of Allowed foods in Low Fodmap diet Indian Version :


Vegetables: Alfalfa sprouts, bell pepper, carrot, green beans, cucumber, lettuce, tomato, zucchini, bamboo shoots, eggplant, ginger, chives, olives, parsnips, potatoes, and turnips

Fresh fruits: Oranges, grapes, cantaloupe, banana, blueberries, grapefruit, kiwi, lemon, lime, oranges, and strawberries

Dairy and Non-dairy Milk Products: Brie, Camembert and feta cheese, almond milk, rice milk as well as coconut milk.

Meat: Eggs, chicken, beef, pork, and fish

Grains: Rice, rice bran, oats, oat bran, quinoa, cornflour, gluten-free bread, and pasta

Beverages: Non-dairy milk tea and coffee, black and green tea and coffee, water, and fresh fruit juice

Soy, Nuts, and oilseeds: Soy, tofu, tempeh, almonds, peanuts, pine nuts, walnuts, and pumpkin seeds

Condiments:Basil, chili, ginger, mustard, pepper, salt, white rice vinegar, and wasabi powder

List of foods to be Avoided in Low Fodmap diet Indian Version :

Vegetables: Onions, garlic, cabbage, broccoli, cauliflower, asparagus, leeks, beetroot, celery, sweet corn, brussels sprouts, and mushrooms

Fresh fruits: Peaches, apricots, plums, prunes, mangoes, apples, pears, watermelon, cherries, and blackberries

Dairy and Non-dairy Milk Products: Milk, soft cheese, yogurt, ice cream, custard, pudding, and cottage cheese

Sweeteners and artificial sweeteners: High fructose corn syrup, honey, agave nectar, sorbitol, xylitol, mannitol, and isomalt.

Grains : Wheat and rye-based bread, cereals, pasta, and crackers

Beverages: Alcohol, sports drinks, and coconut water

Nuts and dry fruits:Cashew nuts and pistachios and juice concentrates.

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