Bɔku tɛm yu kin gɛt gas na yu bɛlɛ? Ɔ yu nɔ kin fil fayn we yu bɛlɛ ful-ɔp ɛn blo? Sɔntɛnde yu kin gɛt bɛlɛ pen wit prɔblɛm lɛk fɔ blo ɔ fɔ gɛt bɛlɛ? Bɔrku pipul kin liv wit dɛn tin ya de tink se, "O, dis na nɔmal tin." Bɔt aw yu layf go izi fɔ yu if yu fɛn di tin we de mek yu nɔ fil fayn ɛn trit dɛn fayn? Tide wi de tɔk bɔt spɛshal it we go ɛp wit dat.
Fɔ tɔk am simpul wan, wetin na FODMAP dɛn?
Di wɔd FODMAP kin tan lɛk se i kɔmplikt smɔl we yu yɛri am. Bɔt fɔ tru, i rili simpul. FODMAP na akɔdin we de tɔk bɔt wan grup we gɛt kabɔhaydrɛt we at fɔ wi bɔdi, mɔ wi intestinal fɔ dayjɛst ɛn i izi fɔ mek i fɛmɛnt.
Lɛ wi brok dis smɔl mɔ simpul wan:
- F - fεmεnt: dis min se i de bi it fכ di baktri dεm na wi intestinal, εn dat mek i de go tru wan prכsεs we de mek gas (fεmεntεshכn).
- O - Oligosaccharides: Dis na wan kayn fayv. Sɔm ɛgzampul dɛn na anɔynt, galik, bins, lentil, ɛn bɔku tin dɛn we dɛn mek wit wit.
- D - Disaccharides: Dis grup de mεntal inklud di shuga we de insay milk εn dairy prodakt dεm, dat na laktos.
- M - Monosaccharides: Dis de rifer to di shuga we de insay frut, we na fruktose. Bɔt nɔto ɔl frut dɛn gɛt am, ɛn sɔm frut dɛn gɛt mɔ am.
- P - Polyols: Dɛn kin kɔl dɛn tin ya bak ‘shuga alcohols’. Dɛn kin si dɛn as atifishal switin ɛn natin nɔ de insay sɔm frut dɛn.
So, Low FODMAP Diet na it we de mek yu nɔ gɛt di kayn kabɔhaydrɛt dɛn we wi dɔn tɔk bɔt we at fɔ dayjɛst (FODMAPs) fɔ sɔm tɛm. Dis kin gi yu dijestiv sistɛm brek ɛn ridyus di sayn dɛm we yu nɔ kin fil fayn.
Wetin mek i nɔ izi fɔ sɔm pipul dɛn fɔ dayjɛst dɛn FODMAP ya?
Dis na stori we rili intrestin. Tink bɔt am dis we, FODMAP dɛn na chen dɛn we gɛt shuga mɔlyul dɛn we gɛt fɔ du wit dɛnsɛf. fכ mek wi bכdi go tek dεm, dεn chen dεm ya nid fכ brok dכn to wan wan mכlikul dεm. Bɔt di spɛshal tin bɔt FODMAP na dat dɛn nɔ kin brok daun so izi.
So wetin de apin?
1. Dɛn de atrak wata: As dɛn FODMAP ya we nɔ de digest de pas tru wi smɔl intestinal, dɛn de atrak bɔku wata rawnd dɛn, jɔs lɛk aw spɔnj de absɔb wata.
2. Travul go na di big intestin: afta dat di FODMAP dεm de travul go na wi big intestכn wit dis wata.
3. I kin bi it fɔ baktri dɛm:Dis tan lɛk big fɛstival fɔ di padi baktri dɛm we de na wi kɔlon. Dɛn kin tek dɛn FODMAP ya ɛn fɛmɛnt dɛn.
4. Dɛn de mek gas: Dɛn de mek gas as bayprodukt fɔ dis fɛminɛshɔn prɔses.
Na da gas de de ful-ɔp yu bɛlɛ, mek yu bɛlɛ blo, ɛn sɔntɛnde i kin mek yu bɛlɛ kramp. Dat ekstra wata we yu kin tek fɔs kin mek sɔm pipul dɛn gɛt dayarɛa, ɛn ɔda pipul dɛn kin gɛt kɔnstipɛshɔn.
Di impɔtant tin na dat, FODMAP nɔto bad it. Dɛn nɔto prɔblɛm fɔ pɔsin we gɛt wɛlbɔdi gut. Infakt, di fayv we de insay dɛn na di gud baktri dɛn we de na wi bɔdi nid am. Di prɔblɛm na fɔ pipul dɛn nɔmɔ we gɛt sɛnsitiv gut.
Udat dɛn de bɛnifit frɔm di Low FODMAP Diet?
Dɛn kin advays dis it mɔ fɔ pipul dɛn we gɛt sɔm kayn mɛrɛsin.
- Irritable Bowel Syndrome (IBS): Dis na di men tin we kin mek i gɛt dis sik. Risach dɔn sho se bɔku pipul dɛn we gɛt IBS kin ridyus dɛn sik bad bad wan wit dis it.
- Smɔl Intestinal Bacterial Overgrowth (SIBO): Dis na kɔndishɔn we baktri dɛn de gro pasmak na di smɔl intestinal. Pipul wae gɛt dis sik kin gɛt rilif bak bay wae dɛn de ridyus FODMAP.
- Prɔblɛm dɛn we yu nɔ no bɔt we yu de it: If dɛn nɔ dɔn no se yu gɛt IBS, bɔt yu dɔn de gɛt prɔblɛm dɛn we dɔn de fɔ lɔng tɛm lɛk gas ɛn blo, yu kin yuz dis it as "elimination diet" fɔ no us it dɛn de mɔna yu.
Aw ɛksaktɔli yu kin du dis it? 3 men pat dɛn de fɔ am!
Dis nɔto sɔntin we dɛn kin du wan tɛm. Na sɔntin we dɛn nid fɔ du akɔdin to wan plan, lɛk fɔ du sayɛns ɛkspiriɛns.
1. Faz 1: Faz fɔ Ɛliminɛshɔn
Dis na di fɔs ɛn sɔm kayn we we at pas ɔl. Insay dis pat, yu go pul ɔl di it dɛn we gɛt bɔku FODMAP kpatakpata fɔ 2 to 6 wik . Insay dis tɛm, yu go si if yu sik dɛn de bɛtɛ ɔ nɔ de igen. Dis na lɛk wan sistɛm we de klin.
2. Faz 2: Riintrodɔkshɔn Faz
If yu sik bin dɔn stɔp na di fɔs pat, naw na di tɛm fɔ akt lɛk ditektiv. Insay dis pat, yu fɔ put bak smɔl smɔl di FODMAP grup dɛn we yu bin dɔn pul bifo tɛm bak insay yu it, wan bay wan .
Fɔ ɛgzampul, yu kin tray fɔ it sɔm it dɛn we gɛt dairy (disaccharides) wan wik. Di nɛks wik, tray fɔ it sɔntin lɛk apul (monosaccharides). We yu tɛst dɛn wan bay wan, yu kin no ustɛm us FODMAP grup de mɔna yu ɛn ɔmɔs pan am yu de it. Dis pat kin las fɔ lɛk 8 wik.
3. Faz 3: Pɔsnalayzeshɔn & Mentɛnans Faz
Wit di infɔmeshɔn we yu gɛt frɔm Faz 2, yu dɔn ɔndastand mɔ bɔt wetin yu gɛt alɛji to ɛn wetin yu kin it. Insay dis pat, yu go limited ɔl di FODMAP dɛm we yu alɛji to , ɛn ad ɔl ɔda tin bak to yu it, mentɛn wan balans, nutritious it. Dis na yu plan fɔ lɔng tɛm.
Wetin yu kin it ɛn wetin yu nɔ kin it pan di Low FODMAP Diet?
Dis na wan lɔng list. Bɔt fɔ mek i izi fɔ yu fɔ ɔndastand, lɛ wi luk wan tebul we gɛt ɛgzampul dɛn bɔt sɔm pan di men grup dɛn we dɛn kin it. Mɛmba se dis nɔto kɔmplit list, na jɔs sɔm ɛgzampul dɛn we kɔmɔn.
| Kategori fɔ it | I fayn fɔ it (Low FODMAP) . | Fɔd dɛn fɔ limit/avɔyd (High FODMAP) . |
|---|---|---|
| Plant dɛn | Karɔt, kɔkumba, egplant, spinach, bin sprout (limited), pɔt, swit pata, lɛtis | Aniɔn, galik, kɔliflawa, bitrut, kɔn, mɔs |
| Frut | Banana (we nɔ rayp), ɔrɛnj, greps, strawberry, painapul, kiwi | Dray frut dɛn lɛk apul, mango, watamɛlɔn, pia, chɛri, ɛn rɛsin |
| Grens / Flawa we dɛn kin yuz | Rays, ɔts, bred we nɔ gɛt gluten ɛn pasta, quinoa | Wit, bali, rays (bred, pasta, biskit, ɛn ɔda tin dɛn) |
| Di it dɛn we dɛn kin mek wit milk | Milk we nɔ gɛt laktɔs, amɔnd milk, had chiz (e.g. cheddar) . | Kaw milk ɔltɛm, yogɔt, ayskrim, saf chiz |
| Protɛin we de mek pɔsin gɛt | Chikin, fish, eg, tofu | Bins, pis, lentil (insay bɔku bɔku wan), mit dɛn we dɛn dɔn prosɛs lɛk sosish |
Wetin yu fɔ rili du bifo yu bigin dis it?
Dis nɔto sɔntin we yu kin jɔs bigin bay we yu luk am na di Intanɛt, bikɔs if yu du am bad, yu kin dɔn fɔ mis di it we yu nid.
1. Si dɔktɔ: Fɔs, go to yu dɔktɔ ɛn tɔk bɔt di sik dɛn we yu gɛt. Sɔntɛm ɔda tin de we mek yu gɛt prɔblɛm. Na yu dɔktɔ go gi yu di bɛst advays fɔ no if dis it fayn fɔ yu ɔ nɔ rayt fɔ yu.
2. Gɛt ɛp frɔm pɔsin we sabi bɔt it: If i pɔsibul, gɛt ɛp frɔm pɔsin we sabi bɔt it we gɛt ɛkspiriɛns pan dis kayn it. Dis go gi yu gayd fɔ di rayt tin fɔ it, wetin fɔ avɔyd, ɛn aw fɔ du am we yu nɔ go sakrifays di it we yu de it.
3. Plan: Plan gud gud wan bifo yu bigin dis. Briŋ di it dɛn we nid Low FODMAP na os ɛn kip dɛn. Get rid of di High FODMAP tin dem na di kichin. Sɛt tɛm fɔ du dis ɛksaktɔli. Bikɔs if yu "cheat" pan dis it, di ɔl ɛkspiriɛns go fel.
Mɛmba se dis nɔto it we pɔsin kin it fɔ lɛf fɔ it bɔku bɔku it dɛn. Dis na diagnostik tul fɔ no us it dɛn bad fɔ yu bɔdi.
Wetin yu go du if dis nɔ wok?
Sɔntɛm dis nɔ go wok fɔ yu. Ivin fɔ lɛk 25% pan pipul dɛm wae gɛt IBS, dis nɔr de gi bɔrku rilif. Dat na nɔmal tin.
Nɔ wɔri if dis apin. E min se yu sik nɔr de kam wit FODMAP, bɔt na ɔda tin. Da tɛm de, go to yu dɔktɔ bak fɔ tɔk bɔt wetin fɔ du nɛks. Ɔda tɛst dɛn de, tritmɛnt dɛn, ɛn ɔda it dɛn we yu kin tray fɔ it. Dis na jɔs wan step pan yu joyn fɔ wɛl.
Mɛsej we dɛn kin kɛr go na os
- Di Lɔw FODMAP Dayt na wan tɛmporari it we dɛn kin yuz fɔ no di it dɛn we kin mek pɔsin gɛt di sik dɛn lɛk gas, blo, ɛn IBS.
- Dis gɛt tri stej dɛn: fɔ pul am, fɔ put am bak, ɛn fɔ prayvetiz ɛn mentenɛns.
- Fɔd we gɛt FODMAP (lɛk anɔynt, galik, wit, milk, apul) nɔto "bad" it. Dɛn na prɔblɛm nɔmɔ fɔ pipul dɛn we gɛt sɛnsitiv gut.
- I rili impɔtant fɔ go to dɔktɔ bifo yu bigin dis it. If i pɔsibul, go to pɔsin we sabi bɔt it fɔ ɛp yu.
- Di men gol fɔ dis it na fɔ stɔp di it dɛn nɔmɔ we bad fɔ yu ɛn fɔ mek yu gɛt difrɛn it dɛn we gɛt fayn fayn it dɛn bak as yu ebul.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt