It’s Sunday! What does that mean? Brunch with friends, relaxing with a book, sitting down with family for dinner, taking a walk with your dog or petting your cat, getting in some much needed yoga, being grateful for all the good in your life. That sounds like a perfect Sunday to me 🙂 Sunday also means that it’s Q & A Sunday, a great time to learn from other great #FODMAPer questions.
When ever you see the image below on my social media channels, just ask your question below the image and check my blog the following week to see if I’ve answered your question. Take this opportunity to read other fans’ questions as you will learn much about the low-FODMAP diet!
Here are today’s questions:
Crystal Tan- Question: “Is coffee suitable in a low fodmap diet?”
Answer: The answer to your question is yes but please consider learning more about coffee and how disruptive it can be to your gut. You can read a post of mine covering this topic! “Why I Don’t Drink Coffee.” I do want to note that not everyone responds to coffee the same way. Some may find that just limiting the amount of coffee they consume or switching to decaf helps, or by limiting HIGH FODMAPs like regular milk or cream along with their coffee improves symptoms. Here is a list of coffee suitable for the low-FODMAP diet:
- Espresso, decaf with low-FODMAP milk alternatives
- Espresso, decaf, black
- Espresso, regular, black
- Espresso, regular with low-FODMAP milk alternatives
- Instant, decaf with low-FODMAP milk alternatives
- Instant, decaf, black
- Instant, regular with low-FODMAP milk alternatives
- Instant, regular, black
Angie Benson Harmon- Question: “Garlic and onions. How toxic are they to someone with IBS?”
Answer: I would not say that garlic and onions are not toxic for people with IBS, but they certainly do cause unwanted symptoms and many health experts agree they may be the biggest contributor to gut symptoms in the Western diet since they’re found in so many foods. For me, garlic and onions are the worst FODMAP culprit (followed by excess fructose). These fructans are a type of oligosaccharide, the “O” in FODMAPs. This carbohydrate as well as GOS are poorly digested by every human being because we lack the enzymes that help to break down and absorb the components of them into our bloodstream. With garlic and onions I would say the thing you have to be cautious about is being proactive about knowing what’s in your food should you choose to eat out and understand the symptoms you might endure.
And more HELP for you #FODMAPers…
If you are diligent and become your own patient advocate, this diet may very well work for you. Some quick tips:
- Keep a notebook to take notes and write down questions
- Bring my grocery list with you to the supermarket and out to restaurants
- Use my food and symptom diary to keep track of all the foods and drinks you consume, as well as any symptoms. Whether you are working on the diet solo or with someone trained in the low-FODMAP diet, this diary will help you to better (and more swiftly) understand your triggers.
- Download the Low-FODMAP Diet app from Monash University and please take the time to learn about using the traffic light system.
Have a great rest of your day, and I look forward to your questions!