March 09, 2017

Episode 238: What's a FODMAP and Why Do Some People Avoid Them?

37 minutes

Ep. 238: What's a FODMAP and Why Do Some People Avoid Them?

In this episode, Stacy and Sarah talk about FODMAPs. What are they and why are some people avoiding them? And what can you eat that ISN'T high in FODMAPs?

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The Paleo View (TPV), Episode 238: What's a FODMAP and Why Do Some People Avoid Them?

Intro (0:00)

News and Views (0:40)

Hello, listeners!

It's Stacy's turn to be enthusiastic!

We absolutely recommend The School for Good and Evil! Great tween/teen reader fantasy! Also awesome on Audible!

Sarah's daughter read all of The Lord of the Rings in 9 days! That's absolute insanity!

Can Sarah's daughter, 10, read The Hunger Games? You weigh in!

Also recommended: His Dark Materials

It's hard to find great books at her advanced reading level that are appropriate for her age level. Recommendations?

Today's Topic: FODMAPs!

Wendy asks: "I have been diagnosed with hypothyroidism, fibromyalgia & fructose malabsorption. I was eating a FODMAP diet for a few years before starting Paleo 14 months ago. I combined AIP & FODMAP 8 months ago, and while I have felt much better, I'm not symptom free and still often have stomach pain in the lower left abdomen.This pain seems to be more frequent lately. Have I missed something?" (11:09)

FODMAPs are poorly absorbed short chain carbohydrates. The acronym stands for Fermentable Oligo-, Di-, and Monosaccharides, and Polyols.

These are fructose carbohydrates and sugar alcohols. They are loved by bacteria, but not absorbed in the small intestines

Beans are a typical FODMAP rich food, which is where the song comes from.

Finian recited the rhyme. He didn't know it before now, but now won't stop saying it!

FODMAPs feed the bacteria in your gut, leading to a bacteria bloom. That's why you get bloating, gas, and other GI problems.

People with FODMAP issues typically have poor gut health, gut dysbiosis, or a genetic predisposition.

Problems with FODMAPs can lead to small intestine bacterial overgrowth (SIBO).

Low FODMAP diets have been used to treat IBS and SIBO successfully. But the science seems to indicate that this is just symptom management.

The real issue is that FODMAP loving bacteria are actually good bacteria that we need. Just not too many!

A low FODMAP diet could eventually lead to a poor gut microbiome diversity.

The new recommendation is to follow the low FODMAP diet for 2-4 weeks.

Afterwards, go with gut healing like veggies, low-inflammatory diets, broth, L-Glutamine, and seafood.

Then, add back in FODMAPs to tolerance. It help grow back these great beneficial bacteria.

If it's not going well, there could be further issues like infection or other disorders. See a doctor!

Current knowledge indicates that no diet can cure SIBO and only medical intervention can cure it. See a doctor!

If you need guidance, see Paleo Mom Consulting!

Why are some veggies like garlic, onions, artichokes, all the brassicas, etc. on the FODMAP list? Well, they do contain a lot of fructans, which are fructose rich fibers like inulin

Sugar alcohols or polyols are in apples, watermelon, cherries, mushrooms, stone fruits, avocados, etc.

Katherine asks: "What are the best resources for following Paleo AND low FODMAP? I'm struggling big time on what the heck to eat and when I look for answers, I can't seem to find a combo of the two 'diets'. Only one or the other. Very frustrating. I'm hungry!" (27:38)

In The Paleo Approach and The Paleo Approach Cookbook, everything is labeled with whether it is low FODMAP or substitutions or if it can't be low FODMAP because many autoimmune people have GI issues.

Aglaee Jacob of Radicata Nutrition is the expert on this. Get her book Digestive Health with Real Food because she really knows how to navigate this issue!

When you're paleo, many of the high FODMAP foods are already gone!

Avoid the onion family, the cruciferous vegetables and things like squash.

Further, you just have to play with dose!

If you still have issues with FODMAPs after a 2-4 week intervention, it's time to call in the experts!

One of the cool things about FODMAP issues, is that it's one of the conditions with GI health you can actually cure it!

Bill from Primal Palate shared his story with FODMAPs here and here.

There are components to the gut health issue: getting the digestive enzymes right, getting the bacteria right, and getting the healthy cells right. All of those things are helped with a nutrient dense, low inflammatory diet, reducing stress and getting sleep!

When Sarah did her nutrient dense diet, she never even needed to limit her FODMAPs. That might even do it for you too!

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