FODMAP- IBS/ IBD/ ME/ CFS · Uncategorized · Yoga & helse · Yogamat

Sliter du med syre, luft, rumling, og er lei av ballongmagen, eller bare har lyst til å minske midjen før julebordsesongen, løsningen er her!

Jeg har blitt spurt om jeg kan skrive noe om IBS/ IBD

Eller irritabel tarmsyndrom som det så sexy kalles på norsk…….

Du ser sikkert for deg en liten sinnatagg som sitter ildrød i fjeset og irriterer seg grenseløst over hva som foregår i nabolaget, vel det er vel kanskje sånn det er for ”mr Tarm” når ting ikke går som det skal.

Det er nok av oss som har forsøkt diverse dietter som følge av utbrenthet, ME osv. Selv har jeg fra jeg var liten vært veldig plaget av mat. Så plaget at jeg etterhvert trodde at slik skulle det være. Etter flere års nøye studier av hva kroppen min får og mister energi av, innså jeg denne sommeren at jeg har et alvorlig problem jeg har oversett…..

Uten mer detaljer om meg har jeg lyst til å dele et par artikkler med deg og en komplett liste over mat som inneholder FODMAP (dette skal du unngå dersom du har plager med fordøyelsen, har eller mistenker at du har IBS/IBD)

Jeg la helt om til dette i sommer, og kiloenen har rast av, energien er stigene, likeså humør og livskvalitet. det er ingen grunn til å kimse av oppblåst og missfornøyd mage og syredannelser, det kan få alvorlige helsemessige konsekvenser. Nye tall fra studier viser at IBS/IBD kan til og med gi depresjoner, og andre mentale problemer…..

Det forskes mye på dette om dagen, både internasjonalt, og nasjonalt, legestanden begynner også å se sammenhengen, så vi er på vei inn i  en litt mindre irritabel fremtid nå som tarmen virkelig er tatt inn i varmen 🙂

Så sliter du med syre, luft, rumling, og er lei av ballongmagen, eller bare har lyst til å minske midjen før julebordsesongen, løsningen er her!

http://blogg.aftenbladet.no/sprekmat/2012/07/28/plagsom-tarm-reduksjon-av-fodmap-kan-hjelpe/

http://www.forskning.no/artikler/2011/august/295541

Yoga kosthold og pusteøvelser gjør susen, så jeg kommer til å dele noen øvelser her med dere i tiden som kommer….

I mellomtiden, her kommer komplett liste over mat som inneholder FODMAP den er på engelsk, og er lett å forstå:

ELIMINATING FODMAPs

 

FRUITS TO AVOID:

Excess Fructose fruit:
Apple
Mango
Nashi fruit
Pear
Persimmon
Rambutan
Watermelon

Excess Fructan fruit:
Persimmon
Rambutan
Watermelon

Excess Polyol fruit:
Apple
Apricot
Avocado
Blackberries
Cherries
Longon
Lychee
Nashi Fruit
Nectarine
Peach
Pear
Plum
Prune
Watermelon

SUITABLE FRUITS:
Banana
Blueberries – buy organic
Boysenberry – buy organic
Cantaloupe
Star fruit
Cranberry – buy organic
Durian
Grapes – buy organic
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passion fruit
Paw paw
Pineapple
Raspberry – buy organic
Rhubarb
Strawberry – buy organic
Tangelo

Suitable dried fruits (some people are ok with dried fruits, others are not):
Banana chips
Cranberries (often are coated in sugar – only eat if not sweetened)
Currants
Paw paw
Pineapple (often are coated in sugar – only eat if not sweetened)
Sultanas
Raisins (may not be suitable for everyone…)

Special notes on fruit:
Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).

VEGETABLES TO AVOID:

Excess Fructose vegetables:
Sugar snap peas

Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Asparagus
Beet
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish)
Peas
Radicchio lettuce
Shallot
Spring onion (white section).

Excess Polyol vegetables:
Avocado
Cauliflower
Mushrooms
Snow peas

 

SUITABLE VEGETABLES:
Alfalfa
Bamboo shoots
Bean shoots
Beans (green)
Bok choy
Broccoli (may not be suitable for everyone…)
Capsicum
Carrot
Celery
Chives
Choy sum
Corn (raw corn may bother some people)
Cucumber
Endive
Eggplant (this may be troublesome for some; assess individual tolerance)
Ginger
Lettuce (may be ok or not)
Marrow
Olives
Parsnip

Parsley
Potato
Pumpkin
Silverbeet
Spring onion (green section)
Spinach
Squash (this may be troublesome for some; asses individual tolerance)
Swede
Sweet potato
Taro
Tomato (cherry tomatoes often are moldy – try to avoid)
Turnip
Yam
Zucchini (this may be troublesome for some; asses individual tolerance)

Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
Avoid:
• Onion (brown, white & Spanish), Onion powder, White section of spring onion.
• Leeks,  Shallots, Garlic.
There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.
Alternatives:
• Chives
• Green part of spring onion
• Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.

PROBLEM WHEAT & Rye products:

Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)

ALTERNATIVES to WHEAT Grains:

Rice
Corn (may bother some people)
Potato
Amaranth
Tapioca
Quinoa
Millet
Sorgum
Buckwheat
Arrowroot
Sago

ALTERNATIVES to WHEAT Products:
Gluten free bread, 100% spelt bread, wheat free rye.
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.

Special notes on Wheat:
• Wheat free Rye is tolerable for most (assess individually).
• Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
• Those with diagnosed Coeliac disease should eliminate gluten from their diet.
• Gluten free foods do not contain wheat, rye oats & barley.
o             A low FODMAP diet allows oats & barley.
• Trace amounts of wheat ingredients such as soy sauce should not be a problem.
• Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.

OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID:
• Honey
• Corn syrups
• Corn syrup solids
• Fruisana
• Chickory
• Dandelion tea
• Inulin
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas

Alternatives:
• Golden syrup
• Treacle
• Molasses
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Oat bran
• Barley bran.
• Psyllium.
• Rice bran.
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).

Special comments:
• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
• Limit or avoid processed meats ((hidden FODMAPs & irritants).
• Fresh fruit, vegetables, & whole meats/fish are best.

Annonser

2 thoughts on “Sliter du med syre, luft, rumling, og er lei av ballongmagen, eller bare har lyst til å minske midjen før julebordsesongen, løsningen er her!

  1. After I initially commented I seem to have clicked the
    -Notify me when new comments are added- checkbox and from now on each
    time a comment is added I recieve four emails with
    the exact same comment. There has to be a means you are able to remove me from that service?
    Thanks!

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