As someone who suffers from digestive issues, it can be challenging to navigate the world of food. You may have heard of the low FODMAP diet, which is a way of eating that can help alleviate symptoms like bloating, gas, and abdominal pain. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress in some individuals.
While you may be familiar with some high FODMAP foods like garlic and onions, there are other surprising foods that you may not know to avoid. Here are five unexpected high FODMAP foods to watch out for:
1. Apples: While apples are a healthy and delicious snack, they are high in fructose, which is a type of FODMAP. If you’re sensitive to fructose, you may experience bloating, gas, or diarrhea after eating apples. Try swapping apples for low FODMAP fruits like strawberries or blueberries.
2. Honey: Honey is a natural sweetener that can add flavor to tea or baked goods. However, it is high in fructose and should be avoided on a low FODMAP diet. If you need a sweetener, try using maple syrup or brown sugar instead.
3. Cashews: Nuts are a great source of healthy fats and protein, but some nuts like cashews are high in FODMAPs. Cashews are high in both fructans and GOS, which can cause digestive distress. Try swapping cashews for low FODMAP nuts like almonds or macadamia nuts.
4. Coconut milk: Coconut milk is a popular dairy-free alternative for those with lactose intolerance. However, it is high in GOS, which can cause bloating and gas. If you need a dairy-free milk alternative, try using almond milk or lactose-free cow’s milk instead.
5. Wheat-based crackers: You may think that crackers are a safe snack, but many wheat-based crackers contain high FODMAP ingredients like wheat and fructans. Instead, try making your own low FODMAP crackers using rice flour or gluten-free oats.
By avoiding these surprising high FODMAP foods, you can help reduce your digestive symptoms and improve your overall quality of life. Remember, everyone’s digestive system is different, so it’s important to work with a healthcare professional to determine which foods are best for you.