YMCA Healthy Living Magazine, powered by n4 food and health Summer 2017 | Page 17

of fructose , which , if not well absorbed , will then be rapidly fermented in the large bowel , resulting in gas and distension . Sugary foods often also come with a host of additives ( natural or added flavours , colours and preservatives ). In some food sensitive individuals , these dietary compounds can seem to affect the tone of smooth muscle and behaviour of the gut nervous system .
FODMAPs in foods
Surprising to many , is that ‘ healthy foods ’, such as certain fruits , vegetables , nuts and grain products , can exacerbate bloating . This is because they contain a range of wind-producing , or ‘ fermentable ’ carbohydrates , referred to as FODMAPs . Common culprits are the onion and garlic family , wheat breads , pasta and cereals , legumes and certain fruits and vegetables .
In some individuals , lactose ( the natural sugar in milk , yoghurt and ice cream ) will lead to bloating
and other gut symptoms . Fructose ( found in all fruits , but in higher concentrations in foods such as mango , apple , pear , dried fruits and honey ) is another naturally occurring sugar that can lead to fermentation and bloating .
The table below is a brief list of foods with higher FODMAP levels , which can be problematic .
As you can see , most of the foods in the high FODMAP table are really good for us . There is a great deal of variation between individuals in their tolerance to these sugars , and dosage is usually key . For example , combining many high FODMAP foods in one meal may be a problem , but small to moderate amounts of higher FODMAP foods in a sitting may be tolerated well .
Managing food intolerance and identifying your triggers can be a tricky business . It is highly recommended to consult an experienced dietitian who can help you control symptoms while still eating a balanced diet , enjoying food , and not being overly restricted .
What else can you do about bloating ?
If you are experiencing bloating , make sure you have your symptoms checked by a doctor . You may also benefit from seeing :
• a specialist physiotherapist , who can assess your pelvic floor and abdominal muscle strength and functioning , and prescribe exercises to help
• a psychologist or counsellor , to assist with managing stress and anxiety .
Quick dietary tips to reduce the bloat
• Reduce meal sizes and spread intake over the day
• Reduce excessively fatty foods such as deep fried items and creamy sauces
• Moderate your intake of sugary , highly processed foods such as soft drink , cakes , biscuits , chocolate and lollies
• Trial a lower FODMAP diet ( reducing foods such as onion , wheat products , legumes and certain fruits and vegetables )
• See an experienced dietitian , who can offer support , guidance and practical suggestions for your diet .
FODMAP table
Excess Fructose Polyols Lactose Fructans
Apples , pears , mangoes , nash fruit , boysenberry , watermelon , cherries , asparagus , jerusalem artichokes , sugar snap peas , honey , high fructose corn syrup agave .
Apple , apricot , avocado , blackberry , cherry , nashi fruit , peach , pear , plum , prune , watermelon , cauliflower , mushrooms .
Milk , ice cream , custard , yoghurt , ricotta cheese , cream cheese , cottage cheese .
Custard apple , persimmon , nectarine , watermelon , globe artichoke , asparagus , garlic , legumes , lentils , leek , onion , shallot , spring onion ( white part ), cashew , pistachio , wheat , rye barley ( in large amounts ).
Galacto- Oligosaccharides Legumes , lentils , chickpeas .
SUMMER 2017 YMCA HEALTHY LIVING MAGAZINE 17