25 Apr [Book Review] Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan
By Lexi Orlan, Contributing Blogger
The low FODMAP diet is increasing in popularity as many folks with certain health conditions find relief from this new way of eating. However, the term FODMAP is still new to many. An acronym, FODMAP stands for Fermentable Oligosaccharides, Disaccharides Monosaccharides and Polyols. This complicated terms are types of carbohydrates, and the low FODMAP diet eliminates all foods that contain them from the diet. The way of eating can be quite limiting, and not for everyone. Registered dietitian Danielle Capalino recently wrote a book Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan where she delved into the topic.
Low FODMAP Foods vs High FODMAP Foods
In her book Healthy Gut, Flat Stomach, Capalino explains that high FODMAP foods are carbohydrates (aka sugars) that are not absorbed well in the gut. Instead, the good bacteria in the gut digest these compounds and causes gas to be produced. To avoid this, she recommends eating a low FODMAP diet. A low FODMAP diet eliminates dairy products and includes only certain fruits and vegetables, like bananas, oranges, strawberries, green beans, and blueberries.
Who Can Benefit From Eating Low-FODMAP?
Capalino explains that many people with digestive conditions may benefit from a low FODMAP diet. These digestive issues include:
- Irritable Bowel Syndrome (IBS): characterized by symptoms like constipation, diarrhea, pain while using the bathroom, and frequent bowel movements.
- Small Intestine Bacterial Overgrowth (SIBO): a condition characterized by excessive bacteria produced in the small intestine.
- Celiac Disease: an autoimmune disorder where gluten cannot be absorbed.
- non-Celiac gluten sensitivity: digestive complaints comparable to Celiac Disease, without testing positive for Celiac disease.
Capalino notes that a low FODMAP diet is not “one size fits all.” It’s important for those who suffer from above health conditions find what works for them and eat what makes them feel good. This means that you probably won’t end up eliminating all the foods on your list.
More About Healthy Gut, Flat Stomach
I had the pleasure of reviewing a copy of Healthy Gut, Flat Stomach. I found it helpful that Capalino went into detail explaining what an elimination diet is, provides a grocery list, week-long meal plan and recipes. Oftentimes, those who want to learn more or try this plan don’t know where to start. I also made the Chocolate Chip Banana Breakfast Cookies from the book. They were moist, flavorful, and nutrient packed, offering omega-3 fatty acids, fiber, potassium, vitamin B-6, manganese, and protein, but most of all, they were delicious (and no bloat)!
If you’re looking to learn more about FODMAPs and see if it is right for you, Healthy Gut, Flat Stomach: The Fast and Easy Low FODMAP Diet Plan is a great resource from a credential expert. If you still need more guidance, you can find registered dietitians in your area who specialize in FODMAPS on The Academy of Nutrition & Dietetics website.
Lexi Orlan is a senior dietetics major at the University of Delaware. She hopes to become a registered dietitian and use her passion for food and health to better others’ lives