அனைவருக்கும் வணக்கம் , நான் மருத்துவர் வினோத்குமார், MBBS MS, பலருக்கும் தற்போது அஜீரண கோளாறு ஏற்படுகிறது.
இளம்வயதில் ஏற்படும் மலச்சிக்கல் மற்றும் வாய்வு பிரச்சினை
இதில் பெரும்பாலானோர் IBS எனும் நோயினால் பாதிக்கப்படுகிறார்கள்.
IBS நோயின் அறிகுறிகள் என்ன ?
IBS நோய் ஏன் ஏற்படுகிறது ?
IBS நோய் யாரை அதிகம் பாதிக்கும் ?
முழு வீடியோ பார்க்க : • Irritable Bowel Syndro...
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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29 сен 2021
