Bɔku tɛm yu kin gɛt bɛlɛ prɔblɛm? Yu kin strɛs wit prɔblɛm dɛn lɛk fɔ fil ful, gas, blo, ɔ kɔnstipɛshɔn? Sɔntɛnde, wi kin tink se dɛn tin ya na nɔmal tin. Bɔt di rizin biɛn dɛn diskɔmfɔt ya na sɔm pan di it dɛn we wi kin it. Tide, wi go tɔk bɔt spɛshal it we go ɛp yu fɔ no ɛn kɔntrol dɛn kayn it ya ɛn gi yu dijestiv sistɛm rilif.
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 tinap fɔ Fɛmintabl Oligosakarayd, Disakrayd, Monosaccharides ɛn Polyols .
Nɔ tink bɔt dɛn strenj wɔd ya. Fɔ tɔk am simpul wan, dɛn kayn tin ya na bɔku kayn kabɔhaydrɛt dɛn we kin mek wi bɔdi fayn ɛn i nɔ kin izi fɔ mek wi insay dɛn dayjɛst izi wan.
Lɛ wi ɛksplen dis smɔl mɔ:
- fεmεnt: dis min se di baktri dεm we de insay wi big intestinal de tek dεn it dεm ya εn "it" dεm, we de prodyuz gas insay di prכsεs. Dɛn kɔl dis fɔmɛnshɔn.
- Oligosaccharides: Dɛn kin si dɛn tin ya bɔku tɛm na it dɛn lɛk wit, anɔynt, galik, bins, ɛn lentil. Sɔm pipul dɛn kin gɛt prɔblɛm wit dɛn bɛlɛ afta dɛn dɔn it bred ɔ lentil bikɔs ɔf dɛn tin ya. Sɔm pipul dɛn kin tink se dɛn gɛt gluten intolerance, bɔt di rial kɔz kin bi di FODMAP dɛn we de insay wit.
- Disaccharides: Di men wan na dis grup na laktos. Dis na di kayn shuga we de insay milk ɛn dairy prodakt. Bɔku pipul dɛn kin gɛt prɔblɛm wit dɛn bɛlɛ we dɛn de drink milk bikɔs dis laktɔs nɔ kin izi fɔ digest.
- Monosaccharides: Dis de tɔk bɔt fruktose. Dat min se, di shuga we de insay frut. Bɔt nɔto ɔl di frut dɛn, ɛn sɔm frut dɛn gɛt bɔku bɔku fruktɔs, we kin mek prɔblɛm.
- Polyols: Dɛn kɔl dɛn tin ya shuga alkol. Bɔku tɛm dɛn kin yuz dɛn as atifishal switin. Dɛn kin apin bak bay dɛnsɛf na sɔm frut dɛn.
Wetin mek i nɔ izi fɔ dayjɛst dɛn FODMAP ya?
Dis na aw i de wok. Di it we wi de it na in di bɔdi de digest ɛn tek am na wi smɔl intestin. Bɔt dɛn kayn kabɔhaydrɛt ya we dɛn kɔl FODMAP nɔ kin brok ɛn absɔb so izi wan.
So, we dεn nכ ebul fכ abzכp, di sכmכl intestכn de pul mכr wata fכ push dεm dכn izi wan. afta dat dεn FODMAP dεm ya de muv go na di big intestinal.
Imajin, dis tan lɛk pati fɔ wi padi kɔloni we gɛt baktri dɛn we de na di big intestinal. dεn de it dεn FODMAP dεm ya we dεn nכ de digεst εn stat di fεmεntεshכn prכsεs. NayaDis kin mek gas de kɔmɔt.
Na we di wata we pasmak we dɛn kin pul na di smɔl intestinal ɛn dis gas kam togɛda, i kin gɛt sayn dɛn lɛk fɔ blo, bɛlɛ pen, blo, dayarɛa, ɔ sɔm tɛm dɛn kin gɛt kɔnstipɛshɔn.
So FODMAPs bad fɔ ɔlman?
Atɔl. Infakt, FODMAP de insay bɔku it dɛn we gɛt wɛlbɔdi. Fɔ ɛgzampul, dɛn kin de na vɛjitebul, frut, ɛn grens. Dɛn na gud it fɔ di gud baktri dɛm we de na wi bɔdi. Dat min se dɛn nid fɔ gɛt wɛlbɔdi dijestiv sistɛm.
Bɔt sɔm pipul dɛn gɛt di dijestiv sistɛm we rili sɛnsitiv. Ɛspɛshali di wan dɛn we gɛt kɔndishɔn lɛk Irritable Bowel Syndrome (IBS) ɔ Small Intestinal Bacterial Overgrowth (SIBO) , we nɔ kin ebul fɔ bia wit di bɔku gas ɛn wata we dɛn FODMAP ya de mek. Dɛn sayn ya kin bɔrku pan dɛn pipul ya. Di Low FODMAP Diet na di fɔs tin we dɛn kin advays fɔ dɛn kayn pipul ya.
Aw fɔ du di Low FODMAP Diet?
Dis nɔto sɔntin we yu kin du wan tɛm. I tan lɛk ditektiv wok. Na invɛstigeshɔn fɔ no ustɛm di it dɛn de mek yu gɛt prɔblɛm. Tri men stej dɛn de fɔ dis.
1. Di Faz fɔ Ɛliminɛshɔn
Dis na di fɔs pat ɛn di tin we nɔ izi fɔ du. Insay dis tɛm, yu go nid fɔ pul ɔl di it dɛn we gɛt bɔku FODMAP kpatakpata. Dis kin tek lɛk 2 to 6 wiks. Insay dis tɛm, yu insay go gɛt gud rɛst ɛn di diskɔmfɔt go stɔp.
2. Riintrodukshɔn Faz
Wae yu sik dɔn bɛtɛ pasmak, wi go bigin fɔ put it bak wan bay wan, wan bay wan. Bɔt dɛn kin du dis di we aw dɛn rili plan fɔ du am. Fɔ ɛgzampul, wan wik yu go tray fɔ yuz laktɔs (milk). Di nɛks wik yu go tray fruktose (wan frut). Dis we ya wi kin no ustɛm us FODMAP grup de mek yu nɔ fil fayn ɛn ɔmɔs pan am yu nid fɔ it fɔ mek yu nɔ fil fayn.
3. Mentɛnans/Pɔshɔnalayzeshɔn Faz
Naw we yu dɔn no wetin yu de fil ɛn wetin yu de tolɛret, di nɛks tin we yu fɔ du na fɔ mek wan plan fɔ it we gɛt wɛlbɔdi, fɔ lɔng tɛm we go fayn fɔ yu, we yu nɔ go it di it dɛn nɔmɔ we yu de it ɛn inklud ɔl ɔda tin dɛn. Di gol nɔto fɔ stɔp di it dɛn, bɔt na fɔ ɛp yu fɔ it difrɛn difrɛn it dɛn as yu ebul.
Wetin na FODMAP it dɛm?
Na sɔm ɛgzampul dɛn. Yu kin gɛt wan kɔmplit list frɔm yu dɔktɔ ɔ pɔsin we sabi bɔt it.
| Fɔd dɛn we gɛt ay FODMAP fɔ avɔyd | Low-FODMAP Foods We Yu Kin It |
|---|---|
| Vejitebul: Aniɔn, galik, bitrut, kabij, kɔliflawa | Vɛjitebul: Karɔt, kɔkumba, pɔmpin, spinach, bin sprout (insay smɔl) . |
| Frut: Apɛl, mango, watamɛlɔn, chɛri, pich | Frut: Banana (we nɔ rayp), greps, strawberry, ɔrɛnj, painiapul |
| Di it dɛn we dɛn kin mek wit milk: kaw in milk, yogɔt, ayskrim, sɔft chiz | Di it dɛn we dɛn kin mek wit milk: Milk we nɔ gɛt laktɔs, had chiz, amɔnd milk |
| Protein: lentil, chikip, bins, prosɛs mit lɛk sosish | Protein: Mit, fish, chukchuk, eg, tofu |
| Grens: Fɔd dɛn we dɛn mek wit wit, bali, rays (bred, pasta) . | Grens: Rays, Oats, Quinoa, Bred we nɔ gɛt Gluten |
Tin dɛn fɔ no bifo yu bigin dis it
Dis nɔto fayn tin fɔ bigin yu wan. Bɔku rizin dɛn de fɔ dat.
1. Go to dɔktɔ: I impɔtant fɔ no fɔs if yu sik na bikɔs ɔf wan sik lɛk IBS ɔ ɔda siriɔs sik. So, mek shɔ se yu go to yu dɔktɔ. I kin rifer yu to pɔsin we sabi bɔt it.
2. Plan: Dis na wok we de mek yu tranga smɔl. So pik tɛm we yu gɛt fri tɛm ɛn yu nɔ strɛs. Yu nɔ go ebul fɔ stɔp af-af dis it. If yu du dat, di wan ol ɛkspiriɛns nɔ go wok.
3. Una rɛdi:Bifo yu bigin, pul di it dɛn we gɛt bɔku FODMAP na yu os, mek wan list fɔ di it dɛn we yu kin it, ɛn kam wit di tin dɛn we yu nid. Dis go mek am izi fɔ kuk kwik kwik wan.
Di impɔtant tin na dat dis nɔto it we pɔsin kin it fɔ ɔl in layf. Di men gol na fɔ ɛp yu fɔ pul it dɛn we nɔ fayn ɛn put bɔku difrɛn it dɛn bak insay yu it.
Dis tɛst nɔ go wok fɔ ɔlman. I pɔsibul fɔ mek yu simptom nɔr de bikɔs ɔf FODMAP. Bɔt dat nɔto prɔblɛm. If na so i bi, yu kin tɔk to yu dɔktɔ ɛn disayd wetin fɔ du nɛks.
Mɛsej we dɛn kin kɛr go na os
- Di Low FODMAP Diet na wan we fɔ stɔp fɔ it fɔ sɔm tɛm we dɛn kin yuz fɔ no di it dɛn we kin mek pɔsin gɛt sɔm sayn dɛn lɛk we yu bɛlɛ kin at ɔltɛm, yu bɛlɛ kin gɛt gas, ɛn yu kin blo.
- FODMAP nɔto bad tin fɔ ɔlman. Dɛn kin de na bɔku it dɛn we gɛt wɛlbɔdi. Dɛn kin advays dis it fɔ pipul dɛn we gɛt sɛnsitiv dijestiv sistɛm, lɛk IBS.
- Tri stej de fɔ dis: fɔ pul am, fɔ introduks am bak, ɛn fɔ adap.
- Nɔ ɛva fala dis it fɔ yusɛf if yu nɔ gɛt advays frɔm dɔktɔ ɔ pɔsin we sabi bɔt it. I rili impɔtant fɔ mek yu gɛt kɔrɛkt diagnosis fɔs .
- Di men gol fɔ dis it nɔto fɔ ban fɔ it, bɔt fɔ no di tin dɛn we de mek yu want fɔ it ɛn alaw yu fɔ ɛnjɔy bɔku difrɛn it dɛn.
👩🏽 ⚕️ Ɔda kwɛstyɔn dɛn (FAQ dɛn)
💬 🥩 Wetin na di it dɛn we gɛt bɔku aynɔ? (Wetin na di it dɛn we gɛt bɔku ayɛn?)
Jɛnɛral wan, rɛd mit, liva, ɛn grɛn lif vɛjitebul dɛn lɛk spinach, ɛn grens lɛk lentil ɛn chikip, gɛt bɔku ayɛn. Bɔt if bɔku tɛm yu gɛt prɔblɛm wit blo, sɔm pan dɛn it ya kin mek yu blo. Na dat mek wi nid fɔ no bɔt wan Low FODMAP it.
💬 🫘 Wetin mek mi bɛlɛ kin blo we a de it tin dɛn we gɛt ayrɔn?
Bɔku tɛm, tin dɛn lɛk chikip, grɛn bins, ɛn lentil kin gɛt bɔku ayɛn, fayv, ɛn FODMAP. na dεn tin ya de mek gas we dεn fεmεnt na di intestכn dεm. So, insay dis atikul, wi kin lan aw fɔ ridyus di bɛlɛ we yu de tek ayɛn.
💬 🥬 Us it yu kin it fɔ gɛt ayɔn we nɔ mek yu gɛt gas?
Rili! Yu kin pik Low FODMAP ayɛn sɔs dɛn. Fɔ ɛgzampul, tin dɛn lɛk spinach, mit, fish, ɛn eg gɛt bɔku ayɔn ɛn i nɔ kin blo bak. If yu gɛt prɔblɛm bak wit gas ɛn blo, rid bɔt di Low FODMAP it na dis atikul.
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