Feeling bloated and blocked, rushing to the loo with urgency, cramps and stinky farts are all indications that the delicate balance of your gut biome is way out of whack. The FODMAPs could well be to blame. FODMAPs are short-chain carbohydrates which are poorly absorbed in the small intestine. As they move through the digestive tract, our intestinal bacteria feed off them, which results in fermentation and all the uncomfortable side effects. Here’s a FODMAP Free Printable that’ll help you know at a glance which foods are in, which foods are out, and which are to be consumed in moderation.
FODMAP Free Printable
If you haven’t read the post, FODMAPs – Not Just a Fart Between Friends, then I encourage you to pop over and check it out. It’ll only take a couple of minutes to read, and it could be the just the information you need to dramatically improve the quality of your life. Our digestion plays an enormous role in every aspect of our health and happiness, and the digestive tract is the most important part of our immune system. Chronic systemic inflammation and autoimmune disease are indications that the gut lining has become damaged and has become more permeable than it should be, a condition commonly referred to as Leaky Gut: what should stay out of our bloodstream gets in, sending the immune system into overdrive. A chronically unbalanced gut biome may lead to Irritable Bowel Syndrome and SIBO (Small Intestine Bacterial Overgrowth). But even in the short term, cramping, bloating, flatulence and diarrhea are all uncomfortable, anti-social, and can really dampen our enjoyment of life.
How Learning About the FODMAPs Helped Me
I’d been following the Paleo Diet and Lifestyle for a good long while, along with periods of the Autoimmune Protocol Elimination Phase. Yes, my chronic inflammation was greatly reduced. I no longer needed to take anti-inflammatories every day, and some symptoms – the swelling in my finger joints and the sinusitis, for example – had completely disappeared. But, oh, the bloating! Uncomfortable to the point that it was painful at times, for days on end. I couldn’t work it out: I was doing all the right things, eating the right way. But something was obviously wrong. I started researching, and discovered the FODMAP’s. I eliminated the fermentable foods from my diet, and my digestive issues resolved within a few days. Fortunately, my situation hadn’t progressed to the point where my gut dysbiosis had developed into IBS or SIBO. Depending on where you’re begining from, it might take longer before you feel results, and do seek professional advice if necessary. I still have issues every now and again, but there’s increasingly more time between FODMAP flares, and I can get the situation under control really quickly.
Fodmap Free Printable Guide
I put together this FODMAP guide so that I could have an at-a-glance, one page resource. The Monash University App seems to be the leading point of reference for the FODMAPs, and – disclaimer – I haven’t personally checked these foods with the App. This guide is an amalgamation of information that I’ve hunted and gathered from around the web. My main resources were: IBSDiets, FODMAP Friendly and For A Digestive Peace of Mind.
I hope you find this list useful, and I really hope it helps you sort out your digestive issues. Get onto it. Don’t let things progress to the point where it’s difficult to reverse the damage. Wherever you’re starting from, remember: your body wants to heal, and is reacting all the time to the input that it is receiving. Give it a chance. Make choices that support optimal gene expression, and you will feel the difference within a very short time.
More on Gut Health and Inflammation
Have you experimented with eliminating the FODMAPs from your diet? Did it help? What was your experience? Let us know in the comments – shared knowledge is invaluable.
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