FOODS THAT HEAL
Prevention US|May 2023
The research-backed low-FODMAP diet can be life changing for people with IBS and other Gl issues. Here, a dietitian breaks it down for you.
KAREN ANSEL, R.D.N.
FOODS THAT HEAL

Not all diets are about weight loss.

For people with digestive issues, there’s a way of eating that has an almost mythic vibe to it, with proponents swearing that it can improve gas, bloating, and stomach pain: the low-FODMAP diet.

Yet despite the growing popularity of low-FODMAP, there’s lots of confusion surrounding it. It’s not for everyone, and it’s very complicated, so it requires dedication and know-how. The FODMAP approach isn’t like other diets that might simply have a list of entire food groups that are off-limits,” says Patsy Catsos, M.S., R.D., author of The IBS Elimination Diet and Cookbook. It’s more nuanced.”

Factor in loads of misinformation online, and it can be tough to know which foods are OK to eat or how long you should follow the diet. You should always consult a dietitian or a physician before attempting an elimination diet, but here are the basics:

What Exactly Is a FODMAP?

FODMAP may sound like, well, a map for food, but the name is actually an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Those big words are, simply put, small carbohydrates that are commonly mal-absorbed and prone to fermentation (chemical breakdown). They're in all kinds of healthy foods such as fruits, vegetables, beans, wheat, and milk. Even though we eat them every day, these little guys can be difficult for our bodies to break down and absorb, and stragglers can sometimes travel through the intestine undigested. That’s when the trouble begins for people with chronic digestive issues. Certain undigested FODMAPs pull water into the small intestine, which can lead to diarrhea. Others make their way to the large intestine, where gut bacteria ferment them for food (hello, gas and bloating!).

この記事は Prevention US の May 2023 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

この記事は Prevention US の May 2023 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

PREVENTION USのその他の記事すべて表示
WHY AM I SICK...AGAIN?
Prevention US

WHY AM I SICK...AGAIN?

It's puzzling: It seems as if everyone's UNDER THE WEATHER MORE FREQUENTLY these days than before the pandemic. But that perception may be A COVID MIND TRICK. Here, top doctors help us piece together the truth.

time-read
6 分  |
November 2024
Walk Away Pain - One of the best things you can do to ease joint and back pain and ward off future ouches is so very simple: just take it step by step.
Prevention US

Walk Away Pain - One of the best things you can do to ease joint and back pain and ward off future ouches is so very simple: just take it step by step.

Prevention's loyal readers are walking superfans, so we know you're aware of the boundless benefits of walking a regular routine keeps you fit and helps you maintain muscle strength (crucial during later-life years), and walking is fantastic for flexibility and balance. Yet here's one win from walking that you might not know as much about: It's a proven pain reducer.

time-read
4 分  |
October 2024
A Solo Trip at 55 Boosted My Confidence - When I retired, a big, beautiful world opened up to me.
Prevention US

A Solo Trip at 55 Boosted My Confidence - When I retired, a big, beautiful world opened up to me.

I had never taken a solo vacation before, and when I arrived in St. Maarten two years ago, the fact that I was traveling alone really hit me. I was 55 and divorced, and very apprehensive and self-conscious: With whom would I have dinner? With whom would I sit at the bar? But I put on my big-girl pants the first night and told myself I would grab a bite to eat and then head back to my room and read a book.It didn't turn out that way. I met a fabulous group of other retired women and men, and we talked and danced and drank and laughed all night. We hung out periodically throughout the week, whether at the pool or joining one another for dinner or drinks.

time-read
2 分  |
October 2024
Hormones, ADHD, and the Midlife Balancing Act -  Being in perimenopause is all kinds of challenging. Now more women are discovering that their brain fog, lack of impulse control, and constant feeling of distraction may be a clue to something else entirely.
Prevention US

Hormones, ADHD, and the Midlife Balancing Act - Being in perimenopause is all kinds of challenging. Now more women are discovering that their brain fog, lack of impulse control, and constant feeling of distraction may be a clue to something else entirely.

Being in perimenopause is all kinds of challenging. Now more women are discovering that their brain fog, lack of impulse control, and constant feeling of distraction may be a clue to something else entirely. Melanie Hutchinson had always been messy, but in 2020, as she entered her 50s, her home became overrun with clutter. A mountain of laundry overtook her bedroom and piles of paper and junk accumulated everywhere. Before Zoom meetings, she'd hurriedly throw things into laundry baskets and stash them in the basement to avoid an embarrassing background.

time-read
9 分  |
October 2024
Ease Your Allergies - These holistic remedies may provide relief from seasonal symptoms.
Prevention US

Ease Your Allergies - These holistic remedies may provide relief from seasonal symptoms.

For people with seasonal allergies, sniffling and sneezing are just the tip of the drippy, itchy iceberg. And symptoms can range from mildly annoying to truly debilitating.Seasonal allergies, also known as hay fever, are allergic reactions to airborne allergens like pollen and mold spores, says Katie Marks-Cogan, M.D., an allergist at Clear Allergy in Culver City, CA. Normally harmless, certain allergens can prompt an immune response in some people, leading to itchy, watery eyes; sneezing; runny nose; congestion; coughing; and shortness of breath.

time-read
2 分  |
October 2024
Mammogram Confusion, Solved! - It's the rare woman who doesn't vividly remember certain firsts
Prevention US

Mammogram Confusion, Solved! - It's the rare woman who doesn't vividly remember certain firsts

It's her first period, first bra, first use of a tampon, first kiss, and, yes, first mammogram. But for most women, the age at which they should get that first screening test has changed. Earlier this year, the U.S. Preventive Services Task Force (USPSTF) issued new breast cancer screening guidelines suggesting that women get a mammogram every two years starting at age 40.

time-read
3 分  |
October 2024
5 Myths About Arthritis- Creaky joints are a pain, but some facts” about them are pretty twisted.
Prevention US

5 Myths About Arthritis- Creaky joints are a pain, but some facts” about them are pretty twisted.

Arthritis isn't the only culprit when it comes to achy joints. Infection, injury, bursitis (swelling of the fluid-filled pads that cushion the joints), and tendinitis (inflammation of the tendons that attach muscle to bone) are all reasons they might hurt, says Kirsten Ambrose, M.S., associate director of the Osteoarthritis Action Alliance at the University of North Carolina Thurston Arthritis Research Center. Joint pain is also a symptom of autoimmune diseases like lupus and Hashimoto's disease. So how can you tell if it's osteoarthritis? Get it checked. To diagnose arthritis, doctors typically rely on a patient's history (family background, injuries, and symptoms); a physical exam (looking for bony enlargements or swelling); or imaging like an X-ray or an MRI, Ambrose says. Blood test can show markers of inflammatory arthritis such as rheumatoid arthritis and gout. If it is osteoarthritis, over-the-counter pain medication, physical therapy, and general movement can ease symptoms.

time-read
3 分  |
October 2024
What's Up With...Smelly Gas - You can blame it on the dog, but it happens to everyone.
Prevention US

What's Up With...Smelly Gas - You can blame it on the dog, but it happens to everyone.

The average person toots around 14 times a day-it's how your body releases the extra gas that accumulates when you swallow air and digest food, says Shilpa Ravella, M.D., author of A Silent Fire: The Story of Inflammation, Diet, and Disease. If you chew gum or smoke, you'll have even more gas buildup, she adds.

time-read
2 分  |
September 2024
WHAT'S UP WITH ...EARWORMS
Prevention US

WHAT'S UP WITH ...EARWORMS

When a song gets stuck in your head, here's how to shake it off.

time-read
1 min  |
October 2024
NUTRITION for Healthy Breasts
Prevention US

NUTRITION for Healthy Breasts

YOU KNOW THAT EATING MORE CALORIES THAN YOU BURN can cause your body to accumulate fat.

time-read
3 分  |
October 2024