Today, I thought I would provide a few easy to prepare low FODMAP and gut friendly appetizer ideas that you can easily prepare for the upcoming festivities. I like how I feel when I eat foods with high nutritional quality and make an effort to maximize nutrition in every bite. Fortunately, I have found a wide variety of nutritious foods that I adore. And, I keep trying new foods which helps expand my diet even more. When I was a little girl, I was a bit of a picky eater. When I met a fellow American while traveling, my new friend asked if I was a foodie. I would consider myself a foodie.
If you suffer from a rumbly gut, bloating, pain after eating or any form of irritable bowel, then avoiding FODMAPs may be the answer. FODMAPs are short chain carbohydrates oligosaccharides, disaccharides, monosaccharides and related alcohols, including short chain oligo- saccharide polymers of fructose fructans and galactose galactans, disaccharides lactose, monosaccharides fructose, and sugar alcohols polyols such as sorbitol, mannitol, xylitol and maltitol. What does all that mean? FODMAPs are essentially molecules in your food which your small intestine may have difficulty digesting. Instead of being digested in the small intestine, they instead travel through to the large intestine, where they act as food for the bacteria living in the large intestine. Here are some examples of foods you might avoid. Foods high in lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses eg. Foods high in galacto-oligosaccharides GOS : Legume beans eg. Foods high in polyols: Apples, Apricots, Avocado, Cherries, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol , mannitol , xylitol , maltitol and isomalt Have you found it to be helpful?
The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map. The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map. Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map. Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates at the left edge to foods that are high in protein at the right edge.