Qhov zoo tshaj plaws Low-FODMAP Khoom noj txom ncauj, Raws li Dietitians

Zoo Siab

• Nkag siab Qhov Tsawg-FODMAP Diet
• Yuav Ua Li Cas Noj Qab Haus Huv Ntawm Kev Noj Qab Haus Huv Tsawg-FODMAP
• DIY Tsawg-FODMAP Khoom noj txom ncauj
• Txiv kab ntxwv thiab Walnuts
• Txiv laum huab xeeb thiab txiv tsawb
• Nyuaj, Hnub nyoog Cheese
• Nyuaj-Boiled Qe
• Popcorn
• Ntim Tsawg-FODMAP Khoom noj txom ncauj
• BelliWelli tuav
• Lil Bucks Clusterbucks
• GoMacro MacroBar Minis
• Pearls Olives To Go Kalamata Olives
• Wilde Himalayan Pink Salt thiab Chicken Chips
• Tshuaj xyuas rau

Irritable bowel syndrome cuam tshuam txog 25 thiab 45 lab tus tib neeg hauv Asmeskas, thiab ntau dua li ob feem peb ntawm cov neeg mob no yog poj niam, raws li International Foundation for Functional Gastrointestinal Disorders. Yog li, qhov sib txawv koj tau hnov ​​txog qhov qis-FODMAP kev noj haus, ib txoj hauv kev noj zaub mov kom pab tau yooj yim IBS cov tsos mob (piv txwv li tsam plab, cem quav, raws plab, mob plab, thiab lwm yam). Txog li 86 feem pua ​​ntawm IBS cov neeg mob pom kev txhim kho hauv GI kev nyuaj siab thiab cov tsos mob tom qab kev npaj noj mov, raws li kev tshawb fawb xyoo 2016.

Nkag siab Qhov Tsawg-FODMAP Diet

"FODMAPs hais txog pab pawg ntawm cov carbohydrates uas zom tau yooj yim-cov hmoov txhuv nplej siab, suab thaj, thiab fiber ntau-uas, rau qee tus [tib neeg uas nkag siab rau lawv], tsis zom zaub mov lossis nqus tsis tau zoo thiab ua rau IBS zoo li cov tsos mob xws li roj, tsam plab, raws plab, cem quav, thiab mob plab," piav qhia Katie Thomson, MS, RD, co-founder thiab CEO ntawm Square Baby. Cov no fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (aka FODMAPs) kos dej ntau dhau rau hauv koj txoj hnyuv me, thiab thaum lawv txav mus rau hauv koj cov hnyuv loj, lawv tau fermented los ntawm cov kab mob uas tuaj yeem ua rau muaj tsos mob, hais tias Thomson, uas muaj IBS.

Thaum cov carbohydrates no pom nyob hauv ntau yam khoom noj, cov neeg ua txhaum FODMAP siab suav nrog gluten-muaj cov nplej (piv txwv li nplej, barley, rye), qee yam khoom siv mis nyuj (tshwj xeeb yog mis thiab yogurt), txiv hmab txiv ntoo xws li txiv apples, veggies xws li asparagus, ntxiv rau cov khoom qab zib uas muaj calorie tsawg lossis qab zib alcoves (piv txwv li xylitol lossis sorbitol).

Thaum noj zaub mov tsawg-FODMAP muaj nws cov txiaj ntsig, nws tuaj yeem "tshaj rau ntau tus neeg thaum xub thawj, tshwj xeeb tshaj yog tias koj tau siv rau kev noj zaub mov ntau dua / qab zib dua," hais Thomson. "Yog li tsuas yog npaj tau - nyob twj ywm nrog cov khoom noj thiab khoom noj txom ncauj uas tsis tshua muaj FODMAP."

Yog tias koj tau tham nrog koj tus kws kho mob lub plab thiab/lossis tus kws noj zaub mov zoo thiab npaj tau los npaj IBS-yooj yim txoj kev noj zaub mov no sim, txuas ntxiv mus rau qhov zoo tshaj plaws qis-FODMAP khoom noj txom ncauj kom muaj ntawm tes. Muaj IBS nyuaj txaus, khoom noj txom ncauj (thiab txaus siab rau koj cov kev ntshaw) tsis tas yuav yog.

Yuav Ua Li Cas Noj Qab Haus Huv Ntawm Kev Noj Qab Haus Huv Tsawg-FODMAP

Thaum nws los txog rau nrhiav cov khoom noj txom ncauj -FODMAP qis, feem ntau, koj yuav tsum saib kom yooj yim, tag nrho, cov zaub mov ntuj uas muaj suab thaj qis thiab muaj protein ntau thiab cov rog muaj txiaj ntsig zoo, hais tias Thomson (txoj cai zoo ntawm tus ntiv tes xoo rau leej twg noj txom ncauj, ib yam nkaus) . Nws hais tias "Lub neej -FODMAP qis yog txhua yam txog kev paub tias cov zaub mov twg tsis muaj qhov txwv, uas yuav tsum tau tswj hwm ib feem, thiab yuav tsum zam txhua yam," nws piav qhia.

Chelsea McCallum, RD, uas tshwj xeeb hauv IBS khoom noj khoom haus, tseem qhia tawm kev xaiv tag nrho cov khoom noj uas tau ua tiav thaum twg los xij, nrog rau ua raws ib qho ntawm cov txiv hmab txiv ntoo nyob rau ib lub sijhawm thiab xaiv rau cov khoom noj uas tsis muaj lactose kom tsis txhob FODMAP stacking (qhov tseem ceeb sau koj plab hnyuv nrog fermented carb tom qab fermented carb).

DIY Tsawg-FODMAP Khoom noj txom ncauj

Txiv kab ntxwv thiab Walnuts

Hla cov almonds, cashews, thiab pistachios thiab mus rau walnuts xwb. Ntxiv cov txiv kab ntxwv thiab, ua txhaum cai, koj tau txais koj tus kheej noj qab nyob zoo, FODMAP-khoom noj txom ncauj zoo uas tshwj xeeb tshaj yog rau thaum koj mus. Thomson hais tias "Kuv ib txwm nqa tangerines thiab ib lub hnab me me ntawm walnuts," hais tias Thomson. Nws pom zoo kom yuav ib lub hnab loj ntawm cov nqaij nyoos, tsis qab ntsev halves los ntawm Costco, tab sis koj tuaj yeem snag cov kev xaiv zoo sib xws ntawm Amazon (Yuav Nws, $ 32, amazon.com).

Txiv laum huab xeeb thiab txiv tsawb

Cov txiv tsawb siav muaj FODMAPs, yog li nco ntsoov xaiv ib qho uas ntsuab me ntsis (thiab tsis muaj xim-xim av) thiab ua ke nrog txiv laum huab xeeb - xws li cov phooj ywg qus (Yuav nws, $ 5, walmart.com) - rau kev sib xyaw kom txaus siab ntawm qab zib, ntsev, thiab cov rog noj qab nyob zoo, hais tias Thomson. Txawm li cas los xij, noj ntau cov zaub mov muaj roj xws li txiv ntoo butter tuaj yeem ua rau IBS cov tsos mob hauv qee tus neeg, yog li pib nrog 1 tablespoon; Yog tias koj tuaj yeem zam tau qhov ntawd, nws yog qhov ua tau kom nce mus rau qhov kev pabcuam puv ntoob (2 tablespoons).Ntau ntawm almond butter ntxuam? Lo rau 1 tablespoon ib pluas mov, raws li almonds (thiab, yog li, almond butter) muaj ib feem-dependent FODMAPs, txhais tau hais tias qhov ntau koj noj nyob rau hauv ib tug zaum, qhov ntau koj mam li sau rau ntawm cov plab zom mov carbs. (Muaj feem cuam tshuam: Txhua Yam Koj Xav Tau (thiab Xav Tau) Paub Txog Txiv Ntseej Butter)

Nyuaj, Hnub nyoog Cheese

Lwm qhov ntawm Thomson mus-rau qis-FODMAP khoom noj txom ncauj yog hnub nyoog cheese xws li Gouda lossis cheddar nrog salami, txhuv crackers-xws li Laiki's Black Rice Crackers (Yuav Nws, $ 27, amazon.com)-cov txiv ntseej, thiab txiv ntseej. "Thaum kuv mus noj hmo, kuv ib txwm coj qhov no ua ib qho appetizer nrog rau ntau yam zaub mov, vim tias feem ntau 'cov khoom noj tog' yuav muaj teeb meem," nws hais ntxiv. Zoo ib yam li txiv ntseej butter, koj tsis xav kom nws dhau ntawm qhov me me ntawm cov cheese ib yam, vim muaj roj ntau dhau hauv ib pluas noj tuaj yeem ua rau muaj teeb meem plab zom mov. "Feem ntau, nyuaj, muaj hnub nyoog ntau dua cheese (tsawg kawg ib hlis) yog qhov yooj yim zam [rau cov uas muaj IBS], tab sis txawm tias Brie tuaj yeem zam tau vim nws muaj hnub nyoog tsawg kawg 30 hnub," nws piav qhia. Cheddar, parmesan, Gouda, thiab Manchego yog txhua yam zoo (thiab qab!) kev xaiv - tshwj xeeb, Thomson pom zoo rau Dubliner cheddar (Yuav Nws, $ 5, walmart.com), uas ua ke zoo nrog txhua yam, nws hais. Zam cov cheese tshiab xws li mozzarella tshiab, tsev cheese, qab zib cheese, thiab ricotta, vim tias lawv muaj ntau FODMAPs.

Nyuaj-Boiled Qe

Qe muab ntau yam khoom noj muaj txiaj ntsig, suav nrog cov nqaij tsim cov protein thiab choline, uas yog qhov tseem ceeb heev rau koj lub paj hlwb, hais tias Melissa Rifkin, MS, RD., CDN (ICYDK, choline ua haujlwm zoo ib yam li cov vitamins B - ob qho tib si yog qhov tseem ceeb rau kev tswj hwm lub zog txaus.) "Nyob rau lub qe ntawm lawv tus kheej; ua ke nrog cov txiv hmab txiv ntoo qis-FODMAP xws li txiv hmab txiv ntoo lossis txiv pos nphuab; los yog mash lawv thiab ua ke nrog mustard. los ua lub qe zaub xam lav ntawm mov crackers, "nws hais.

Popcorn

Pob kws yog ib txwm suav tias yog cov zaub mov qis-FODMAP, hais tias Rifkin, thiab paj kws yog khoom noj txom ncauj zoo rau leej twg vim nws cov ntsiab lus muaj fiber ntau thiab tsis muaj calorie ntau ntau (txhais tau tias koj tuaj yeem noj ntau ntau rau tsis ntau calories). cov caij nyoog uas yuav muaj cov zaub mov FODMAP siab xws li qej thiab dos, tab sis, thiab muab koj cov paj kws nrog cov rog zoo xws li txiv ntseej lossis cov noob taum taub dag kom tau ntau yam khoom noj, nws hais. Rifkin pom zoo rau Lub Tuam Txhab Khoom Noj Khoom Haus Zoo Zoo Hiav Txwv Salt Seasoned Popcorn (Yuav Nws, $ 5, safeandfair.com), uas yooj yim thiab ua nrog peb cov khoom xyaw xwb. Tau kawg, koj tuaj yeem ua rau koj tus kheej huab cua-popped pob kws hauv tsev, ib yam nkaus. Tsuas yog nco ntsoov hla lub microwave ntau yam kom tsis txhob muaj cov khoom xyaw ntxiv uas tuaj yeem ua rau cov tsos mob. (BTW, paj kws tsis yog tsuas yog ntse-FODMAP khoom noj txom ncauj kom noj thaum nruab hnub nruab nrab kev tshaib kev nqhis, tab sis nws tseem suav tias yog ib qho zaub mov zoo tshaj plaws los pab koj tsaug zog.)

Ntim Tsawg-FODMAP Khoom noj txom ncauj

BelliWelli tuav

Ntim khoom noj txom ncauj yog qhov tseem ceeb rau lub sijhawm thaum koj tawm haujlwm lossis mus ncig thiab xav tau khoom noj txom ncauj, hais tias McCallum. Nws pom zoo BelliWelli lub plab-nyiam tuav (Yuav Nws, $ 27 rau yim tuav, belliwelli.com), uas tuaj yeem ua rau muaj qhov ntxim nyiam xws li Minty Chocolate, Fudge Brownie, Cinnamon Swirl, thiab Lemon White Chocolate-txhua yam uas qis-FODMAP, gluten-thiab tsis muaj mis nyuj, thiab muaj probiotics.

Lil Bucks Clusterbucks

Lub hnub qub ntawm qhov khoom noj txom ncauj qis-FODMAP? Sprouted buckwheat, uas yog gluten-dawb, muaj cov protein ntau uas, txawm tias nws lub npe, tsis yog hom qoob mog, tab sis cov noob txiv ntoo. Lil Bucks granola pawg yog qhov kev xaiv qis-FODMAP zoo, hais tias Rifkin-tsuas yog nco ntsoov lo rau ib qho 1-oz kev pabcuam, vim tias qhov loj dua yuav ua rau cov tsos mob IBS txaus ntshai. Lub Chocolate Reishi Clusterbucks (Yuav Nws, $ 18 rau ob, amazon.com), tshwj xeeb, tau txais kev noj zaub mov zoo los ntawm cov noob hemp thiab cacao thiab feature adaptogens, thiab. (Txog: Dab tsi yog Adaptogens thiab Lawv tuaj yeem pab txhawb koj qhov kev ua haujlwm?)

GoMacro MacroBar Minis

Tag nrho ntawm GoMacro's MacroBar Minis tau ntawv pov thawj qis-FODMAP, txhais tau tias lawv tau raug kuaj sim kom qis hauv FODMAPs thiab, dhau los, tau txais FODMAP-Friendly trademark los ntawm Monash University (uas, BTW, yog qhov hu ua qhov chaw yug ntawm kev noj zaub mov tsawg-FODMAP). Muaj nyob rau hauv ntau qhov kev nyiam, Thomson hais tias Peanut Butter thiab Chocolate Chip ntau yam (Yuav Nws, $ 33 rau lub thawv ntawm 24, amazon.com) yog qhov zoo tshaj plaws rau kev txaus siab rau kev ntshaw qab zib.

Pearls Olives To Go Kalamata Olives

Cov khoom no tau tswj hwm pob ntawm cov txiv ntseej pitted (Yuav Nws, $ 33 rau 24, amazon.com) ntim cov khoom noj ntawm cov rog thiab cov as-ham, hais tias Manaker. Lawv tsis tas yuav tso rau hauv tub yees lossis tso dej, ua rau lawv yooj yim khoom noj txom ncauj rau hauv koj lub rooj tub rau khoom, lub hnab gym, lossis hnab nyiaj.

Wilde Himalayan Pink Salt thiab Chicken Chips

Kev tshaib kev nqhis tsis zoo rau qhov khoom noj txom ncauj tsawg FODMAP, uas yog tsim los ntawm IBS cov khoom xyaw zoo xws li nqaij qaib thiab tapioca hmoov, hais tias Lauren Manaker, MS, R.D.N., L.D. Txhua qhov ua haujlwm ntawm Wilde Himalayan Pink Salt thiab Chicken Chips (Yuav Nws, $ 4, walmart.com) muaj 10 grams ntawm cov protein (uas ua rau muaj kev nkag siab vim tias lawv nyob hauv qhov tseem ceeb me ntsis ntsev ntsev cov nqaij qaib) thiab yog gluten- thiab tsis pub nplej.

Tshuaj xyuas rau