O Mea'ai Mea'ai Low-FODMAP sili, e tusa ai ma le au Dietitians

Anotusi

• Malamalama i le Low-FODMAP Diet
• Fa'afefea ona 'ai i se Mea'ai maualalo-FODMAP
• DIY Mea'ai Low-FODMAP
• moli ma Walnuts
• Pa'u Pinati ma Fa'i
• Malosi, Sisi Matua
• Fuamoa Fa'apala
• Popikoni
• Mea'ai Mea'ai Low-FODMAP afifi
• BelliWelli Bars
• Lil Bucks Clusterbucks
• GoMacro MacroBar Minis
• Penina Olive E Alu Kalamata Olive
• Wilde Himalayan Pink Salt ma Chicken Chips
• Iloilo mo

Irritable bowel syndrome e aafia i le va o le 25 ma le 45 miliona tagata i le US, ma e sili atu ma le lua vaetolu o na tagata mamaʻi o fafine, e tusa ai ma le International Foundation for Functional Gastrointestinal Disorders. O lea la, o mea faigata ua e faʻalogo i le taumafa maualalo-FODMAP, o se auala e 'ai ai e faʻatonuina e fesoasoani e faʻamama ai faʻamaoniga o le IBS (faʻataʻitaʻiga, faʻafefe, manava, manava, tiga o le manava, ma isi). E oʻo atu i le 86 pasene o tagata maʻi IBS e maua le faʻaleleia atili o le faʻafitauli o le GI ma faʻamaoniga pe a maeʻa le fuafuaga o meaʻai, e tusa ai ma se iloiloga faasaienisi 2016.

Malamalama i le Low-FODMAP Diet

"FODMAPs e faasino i se vaega o gaʻo gaʻo faʻafefete - masoa, suka, ma fiber - mo nisi [tagata e maʻaleʻale ia i latou], e le mafai ona faʻaogaina pe le lelei ona faʻafefe ma mafua ai faʻamaoniga IBS e aofia ai le kesi, fulafula, manava manava, manava, ma le tiga o le manava," o le tala lea a Katie Thomson, MS, RD, faʻavae ma le Pule Sili o le Square Baby. O nei fmata'utia oligosaccharides, oisaccharides, monosaccharides, and iolyols (aka FODMAPs) e toso le tele o vai i totonu o lou tootoo laiti, ma pe a alu i totonu o lou tootoo tele, e faʻafefeteina e siama e mafai ona mafua ai faʻamaoniga, o le tala lea a Thomson, o loʻo iai le IBS.

E ui o nei gaʻo o loʻo maua i le tele o meaʻai, o le maualuga o le FODMAP e aofia ai fatu o loʻo i ai le kulūlū (e pei o saito, karite, rai), nisi o meaʻai susu (aemaise lava susu ma yogurt), fualaau aina e pei o apu, veggies pei ole asparagus, fa'apea fo'i mea suamalie e maualalo-kalori po'o alcoves suka (ie xylitol po'o sorbitol).

E ui o se taumafa maualalo-FODMAP e iai ona faʻamanuiaga, e mafai ona "faʻafitauli mo le tele o tagata i le taimi muamua, aemaise lava pe afai e te faʻaaogaina i se meaʻai maualuga / maualuga le suka," o le tala lea a Thomson. "Ia naʻo le saunia - nofo faʻaputu i meaʻai ma meaʻai e maualalo-FODMAP."

Afai na e talanoa i lau foma'i ma'i ma/po'o lau foma'i taumafa ma ua e sauni e fa'ata'ita'i le IBS-easing plan, fa'aauau le ta'avale mo mea'ai maualalo maualalo FODMAP e maua. O le i ai o le IBS e faigata tele, 'ai mea'ai (ma fa'amalieina ou mana'oga) e le tatau.

Fa'afefea ona 'ai i se Mea'ai maualalo-FODMAP

A oʻo mai i le sailia o meaʻai maualalo-FODMAP, i se tulaga lautele, e tatau ona e vaʻavaʻai mo meaʻai faigofie, atoa, masani e maualalo i le suka ma maualuga atu i le porotini ma gaʻo maloloina, o le tala lea a Thomson (o se tulafono lelei o lima matua mo soʻo se tasi e taumafaina, foi) . "O le olaga maualalo-FODMAP e uiga uma i le iloa po o fea meaʻai e le faʻatapulaʻaina, e manaʻomia ona pulea vaega, ma e tatau ona 'alofia atoa," o lana tala lea.

O Chelsea McCallum, RD, o loʻo faʻapitoa i meaʻai a le IBS, e fautuaina foi le filifilia o meaʻai atoa i luga o meaʻai i soʻo se taimi e mafai ai, faʻapea foʻi ma le pipii i le tasi fua o fualaau aina i le taimi ma filifili mo meaʻai susu e leai se lactose e aloese ai mai le faʻaputuina o le FODMAP (matua faʻatumu lau meaʻai. gut up i carb fa'afefete pe a uma carb fa'afefete).

DIY Mea'ai Low-FODMAP

moli ma Walnuts

Fa'ase'e almonds, cashews, ma pistachios ae alu mo walnuts nai lo. Fa'aopoopo i ai se moli ma, violá, o lo'o ia te oe se mea'ai maloloina, FODMAP-friendly e sili ona lelei mo le taimi e te alu ai. "Ou te aveina i taimi uma le tangerine ma sina taga tama'i walnuts," o le tala lea a Thomson. Na te fautuaina le fa'atauina o se ato tele o afa u'oti mata e le'i fa'asalaina mai le Costco, ae e mafai fo'i ona e pu'eina filifiliga fa'apena ile Amazon (Buy It, $32, amazon.com).

Pa'u Pinati ma Fa'i

O fa'i matua e iai FODMAPs, ia mautinoa e filifili se tasi e laʻititi lanu meamata (ma sans-brown spots) ma faʻapipiʻi i le pata pinati - pei o lena mai Wild Friends (Buy It, $5, walmart.com) - mo se faʻafefiloi faʻamalieina. o ga'o suamalie, masima, ma maloloina, o le tala lea a Thomson. Ae ui i lea, o le 'ai tele o meaʻai gaʻo e pei o le pata nati e mafai ona faʻaalia ai faʻamaoniga IBS i nisi tagata, ia amata i le 1 sipuni; afai e mafai ona e fa'apalepale i lena mea, e lelei le fa'aopoopoina i se laulau atoa (2 sipuni tele). Ia pipii i le 1 sipuni tele i le taumafataga, e pei o almonds (ma, o le pata almond) e iai vaega e faalagolago i le FODMAP, o lona uiga o le tele o lau 'ai i totonu o se saofa'i, o le tele foi lea o le a fa'atumuina i nei mea'ai fa'alavelave fa'alavelave. (Fesoʻotaʻiga: Mea Uma E Te Manaʻomia (ma E Manaʻo) ia Iloa e Uiga i Nut Pata)

Malosi, Sisi Matua

O le isi mea'ai a Thomson e alu i le maualalo o le FODMAP o le sisi tuai e pei o le Gouda poʻo le cheddar faʻatasi ma salami, keke araisa - e pei o Laiki's Black Rice Crackers (Buy It, $27, amazon.com) - spiced nuts, ma olives. "A ou alu i se 'aiga o le afiafi, ou te ave pea lenei mea e fai ma meaʻai faʻatasi ai ma fualaʻau eseese, aua o le tele o 'meaʻai pati' o le a avea ma faʻafitauli," o lana faʻaopoopo mai lea. E tutusa ma le pata nati, e te le mana'o e soona fai i luga o le vaega o sisi, aua o le tele o le ga'o i se taumafataga e tasi e mafai ona afaina ai le manava. "I se tulaga lautele, sili atu ona faigata, sili atu sisi matua (a itiiti ifo ma le tasi le masina) e faigofie ona faʻafeiloaʻi [mo i latou o loʻo i ai le IBS], ae e oʻo lava ia Brie e mafai ona faʻafeiloaʻi ona o lona matua pe a ma le 30 aso," o lana tala lea. Cheddar, parmesan, Gouda, ma Manchego e lelei uma (ma manaia!) Filifiliga - aemaise lava, Thomson fautuaina Dubliner cheddar (Buy It, $5, walmart.com), lea e fetaui lelei ma mea uma, o lana tala lea. Aloese mai sisi fou e pei ole mozzarella fou, sisi sisi, sisi kulimi, ma le ricotta, aua o lo'o i ai le tele o FODMAPs.

Fuamoa Fa'apala

O fuamoa e maua ai le tele o meaʻai eseese, e aofia ai le polotini e fausia ai maso ma le choline, lea e matua taua tele mo lou tino neura, o le tala lea a Melissa Rifkin, M.S., R.D., C.D.N. (ICYDK, choline functions e tutusa ma le B vitamini - o ia mea uma e lua e manaʻomia mo le faʻatumauina o le malosi talafeagai.) "Ia fiafia fuamoa ia i latou lava; faʻatasi ma se fua maualalo-FODMAP e pei o vine poʻo strawberries; pe mili ma faʻafefiloi ma le sinapi e fai ma salati fuamoa i keke araisa,” o lana fautuaga lea.

Popikoni

O sana e masani lava ona manatu o se meaʻai maualalo-FODMAP, fai mai Rifkin, ma popcorn o se meaʻai sili mo soʻo se tasi ona o lona maualuga o le fiber ma le maualalo o le caloric density (o lona uiga e mafai ona e 'ai i se voluma maualuga mo le le tele o kalori). fa'amamafa atonu e iai mea'ai e maualuga le FODMAP e pei o le kaliki ma le aniani, peita'i, ma fa'afefiloi lau popcorn ma se ga'o maloloina e pei o walnuts po'o fatu maukeni atigi ina ia maua ai ni mea'ai eseese, o lana tala lea. Ua fautuaina e Rifkin le Safe Fair Food Company Sea Salt Seasoned Popcorn (Buy It, $5, safeandfair.com), lea e faigofie ma e na o le tolu mea e fai. Ioe, e mafai fo'i ona e faia sau saga i le fale. Tau lava ia mautinoa e faamisi le ituaiga microwave e aloese ai mai soʻo se mea faʻaopoopo e ono faʻaalia ai faʻamaoniga. (BTW, popcorn e le gata o se meaʻai maualalo-FODMAP atamai e puʻe pe a oʻo mai le fiaaai o le aoauli, ae e manatu foi o se tasi o meaʻai sili e fesoasoani ia te oe e moe ai.)

Mea'ai Mea'ai Low-FODMAP afifi

BelliWelli Bars

O mea'ai fa'apipi'i e taua tele mo taimi e te alu ai e fai feau pe faimalaga ma mana'omia se mea'ai i sina taimi, o le tala lea a McCallum. Na te fautuaina le BelliWelli's gut-friendly bars (Buy It, $27 mo le valu pa, belliwelli.com), lea e sau i mea manaia e pei o Minty Chocolate, Fudge Brownie, Cinnamon Swirl, ma Lemon White Chocolate - o ia mea uma e maualalo-FODMAP, kulūlū ma leai se susu, ma e iai probiotics.

Lil Bucks Clusterbucks

Le fetu o lenei meaʻai maualalo-FODMAP? Srouted buckwheat, ose mea'ai e leai se kulūlū, e maualuga le polotini, e ui lava i lona igoa, e le'o le saito ae o fatu fua. Lil Bucks granola fuifui o se filifiliga maualalo-FODMAP, fai mai Rifkin - ia mautinoa e pipii i le tasi 1-oz tautua, ona o vaega tetele e ono faʻatupu ai na faʻamaʻi leaga IBS. O le Chocolate Reishi Clusterbucks (Faʻatau, $18 mo le lua, amazon.com), aemaise lava, maua se faʻaleleia o meaʻai mai fatu hemp ma koko ma faʻaalia adaptogens, foi. (Faatatau: O a Adaptogens ma e mafai ona latou fesoasoani e faʻamalosia au taʻaloga?)

GoMacro MacroBar Minis

O GoMacro's MacroBar Minis uma o loʻo faʻamaonia le maualalo-FODMAP, o lona uiga na faʻataʻitaʻiina i latou i suʻesuʻega suʻesuʻe e maualalo i FODMAPs ma, i le isi itu, na maua le FODMAP-Friendly trademark mai le Monash University (lea, BTW, o le nofoaga na fanau mai ai le taumafa maualalo-FODMAP). E maua i le tele o mea manogi, fai mai Thomson o le Peanut Butter and Chocolate Chip variety (Buy It, $33 mo le pusa o le 24, amazon.com) e sili ona lelei mo le faamalieina o manaʻoga suamalie.

Penina Olive E Alu Kalamata Olive

O nei vaega e pulea vaega o olive pitted (Buy It, $33 mo le 24, amazon.com) o loʻo faʻapipiʻiina ai se pusa o gaʻo maloloina ma meaʻai, o le tala lea a Manaker. E le mana'omia ona fa'a'aisa pe fa'asusu, fai ma mea'ai faigofie e teu i totonu o lau kesi kesi, ato ta'alo, po'o se ato.

Wilde Himalayan Pink Salt ma Chicken Chips

O le tu'inanau o le masima e le fetaui mo lenei mea'ai e maualalo le FODMAP, lea e faia mai mea e faauo i le IBS e pei o le moa ma le falaoamata tapioka, o le tala lea a Lauren Manaker, M.S., R.D.N., L.D. O tufa'aga ta'itasi o Wilde Himalayan Pink Salt ma Chicken Chips (Buy It, $4, walmart.com) e 10 kalama o le porotini (lea e talafeagai ona o le moa mama masima masi) ma e leai ni saito.

Iloilo mo