Low FODMAP diet - 低FODMAP飲食
For those with IBS who struggle to digest certain carbohydrates, adopting a low FODMAP diet can reduce symptoms. The aim is to reintroduce as many high-FODMAP foods as possible without triggering symptoms, ensuring a diverse and enjoyable diet.
Low FODMAP diet benefit
The low FODMAP diet is a dietary approach used to manage symptoms of irritable bowel syndrome (IBS). The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are specific types of carbohydrates that can be hard to digest and may cause symptoms in individuals with IBS.
The diet involves limiting certain foods high in these fermentable carbohydrates and replacing them with lower FODMAP alternatives. It typically consists of three phases:
Elimination Phase: For 2-6 weeks, all high-FODMAP foods are avoided to give your gut a chance to reset.
Reintroduction Phase: Individual high-FODMAP foods are gradually reintroduced to identify which ones trigger symptoms. This phase is important to ensure that the diet remains as varied as possible and that only problematic foods are limited.
Maintenance Phase: A personalized diet plan is developed based on your individual tolerance to different FODMAPs.
Here are some examples of high-FODMAP foods to avoid and low-FODMAP foods to eat:
High-FODMAP foods:
Fruits: Apples, pears, peaches, mangoes, watermelon
Vegetables: Onions, garlic, cabbage, broccoli, cauliflower
Dairy products: Milk (from cows, goats, and sheep), ice cream, most yogurts, sour cream
Legumes: Baked beans, kidney beans, lentils, chickpeas
Sweeteners: Honey, high-fructose corn syrup, xylitol, mannitol, maltitol
Low-FODMAP foods:
Fruits: Bananas, blueberries, grapes, oranges, strawberries
Vegetables: Bell peppers, carrots, cucumber, lettuce, tomato
Dairy products: Lactose-free dairy, hard cheeses
Protein: Beef, chicken, fish, eggs, tofu
Sweeteners: Maple syrup, white sugar, brown sugar
It's also important to note that the low FODMAP diet is not a lifetime diet. The goal is to reintroduce as many high-FODMAP foods as tolerated without triggering symptoms to ensure a diverse and enjoyable diet.
低FODMAP飲食
對於有困難消化某些碳水化合物的腸易激症患者，採用低FODMAP飲食可以減少症狀。目標是在不觸發症狀的情況下，重新引入盡可能多的高FODMAP食物，確保飲食豐富且愉快。
低FODMAP飲食是一種用於管理腸易激綜合症（IBS）症狀的飲食方法。 FODMAP是發酵性寡糖、雙糖、單糖和多元醇的縮寫，這些是特定類型的碳水化合物，可能難以消化，並可能在IBS患者中引起症狀。
該飲食涉及限制某些含有這些發酵性碳水化合物的食物，並用低FODMAP的替代品代替。它通常包括三個階段：
排除階段：為了讓您的腸道有機會重置，應避免所有高FODMAP食物2-6週。
重新引入階段：逐漸重新引入單一高FODMAP食物，以識別哪些食物會引起症狀。這個階段很重要，以確保飲食保持盡可能多樣化，並且只限制問題食品。
維護階段：根據您對不同FODMAP的個體耐受性，制定個性化飲食計劃。
以下是一些應避免的高FODMAP食物和應食用的低FODMAP食物的例子：
高FODMAP食物：
水果：蘋果，梨，桃子，芒果，西瓜
蔬菜：洋蔥，大蒜，捲心菜，西蘭花，花椰菜
乳製品：牛奶（來自牛，山羊和羊），冰淇淋，大多數酸奶，酸奶霜
豆類：烘焙豆，腎豆，扁豆，鷹嘴豆
甜味劑：蜂蜜，高果糖玉米糖漿，木糖醇，甘露醇，麥芽糖醇
低FODMAP食物：
水果：香蕉，藍莓，葡萄，橙子，草莓
蔬菜：甜椒，胡蘿蔔，黃瓜，生菜，西紅柿
乳製品：無乳糖乳製品，硬質起司
蛋白質：牛肉，雞肉，魚，雞蛋，豆腐
甜味劑：楓糖漿，白糖，紅糖
低FODMAP飲食不是終身飲食。目標是在不引發症狀的情況下，重新引入盡可能多的高FODMAP食物，以確保飲食多樣化和愉悅。
