Parsifal
Member
- Joined
- Aug 6, 2015
- Messages
- 1,081
So gut health is one of the most important thing.
There are a lot of theories and alternative healing communities on the web like the leaky gut GAPS thing. People are saying that the gut is the 2nd brain and the flora is involved in a lot of different things like digestion (they produce enzymes and vitamins), immune system, hormones regulation, inflammation, infections, obesity and weight issues, mental illnesses, etc.
A lot of us are having chronic and recurring issues like IBS, SIBO, cramps and spasms, flatulences, constipation, diarrhea...
I know that Peat is quite focused on fibers, bacterias that control fermentation and endotoxins and things that cause irritation for overal health and today I came across a french article on FODMAPs, I thought I had to create a topic on it because it is an interesting thing that seems to not have been discussed here yet. Indeed, FODMAPs seem involved in the overgrowth of bacteria controling fermentation, so not just grains and beans.
There is a debate about soluble/non-soluble, fermentable fibers/carbohydrates here https://www.raypeatforum.com/forum/viewtopic.php?t=7043 that is worth reading (I've not finished reading it yet).
Here are some Peat-based blogs on fibers, carbohydrates, starches, fructose and endotoxins if you haven't read what he says on the topic yet:
http://www.functionalps.com/blog/2012/0 ... -fructose/
http://www.functionalps.com/blog/2011/1 ... d-healing/
http://www.functionalps.com/blog/2013/0 ... as-healer/
http://www.functionalps.com/blog/2011/0 ... ne-system/
http://www.functionalps.com/blog/2012/0 ... ryptophan/
http://www.functionalps.com/blog/2012/0 ... ne-health/
http://www.functionalps.com/blog/2012/0 ... ed-stress/
http://www.functionalps.com/blog/2011/1 ... er-health/
http://microbialinfluence.com/
http://www.functionalps.com/blog/2012/0 ... ate-aging/
http://www.functionalps.com/blog/2011/1 ... -the-ways/
http://www.functionalps.com/blog/2011/1 ... er-health/
http://www.functionalps.com/blog/2012/0 ... ypothesis/
http://www.functionalps.com/blog/2011/1 ... endotoxin/
http://www.functionalps.com/blog/2013/0 ... dotoxemia/
http://www.functionalps.com/blog/2012/1 ... endotoxin/
http://www.functionalps.com/blog/2011/0 ... ut-emodin/
http://www.functionalps.com/blog/2012/0 ... -function/
http://www.functionalps.com/blog/2012/0 ... aw-carrot/
http://www.functionalps.com/blog/2012/0 ... oo-shoots/
http://www.functionalps.com/blog/2012/0 ... tolerance/
http://www.functionalps.com/blog/2012/0 ... nal-flora/
http://www.functionalps.com/blog/2012/0 ... ggression/
http://www.functionalps.com/blog/2011/1 ... nd-cancer/
http://www.functionalps.com/blog/2010/0 ... out-fiber/
http://www.functionalps.com/blog/2014/0 ... -starches/
Let's go back to our topic:
F = Fermentescibles (rapidly fermented by colon's bacteria)
O = Oligosaccharides (fructans and galacto-oligosaccharides or GOS)
D = Disaccharides (lactose)
M = Monosaccharides (too much fructose/glucose ratio)
A = And
P = Polyols (sorbitol, mannitol, xylitol and maltitol)
It seems that people with enough lactase enzyme (it is said that a lot of us can't produce it) can only digest 125mL of milk (6g of lactose)?
Food high in FODMAP:
High in fructose
Fruits:
Apples, mangoes, watermelon, canned fruits in their juice.
Sweeteners:
Fructose, corn syrup.
Food very high in fructose:
Fruits concentrate, High fruits portion, dried fruits, fruits juices, honey.
High in Lactoses
Milk:
Milk (cow, goat, ewe), cream, ice cream, yogourt, dairy desserts, milk powder.
Cheese:
Soft cheese,unripened (cottage, mascarpone, ricotta).
High in Fructanes
Vegetables:
Artichoke, asparagus, beetroot, brocoli, Brussel sproot, cabbage, aubergine (eggplant), fennel, garlic, leek, okra, onion.
Grains:
Wheat or rye (ej. : bread, crackers, cakes, couscous, pastas).
Fruits :
Apple, Watermelon, Persimmons.
Others:
Chicory, dandelion, inulin, pistachio nut.
High in Galacto-oligosacharides
Legumes:
Chickpeas, red beans, pinto, lima, mungo, lentils, soya beans.
High in Polyols
Fruits:
Apple, apricot, avocado, mulberry, cherry, longan, litchi, nashi, nectarine, peach, pear, plum, prune, watermelon.
Vegetables:
Cauliflower, green pepper, mushrooms, corn, snow peas.
Sweeteners:
Sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967).
Others:
Gum, minth, lollipop.
Food low in FODMAP:
Fruits:
Bananas, blueberry, cantaloup, cranberry, durian, grapes, grapefruit, honeydrew melon, kiwi, lemon, lime, mandarin, orange, passion fruit, papaya, raspberry, rhubard, strawberry.
*If the fruits are dried, eat only small quantities.
Vegetables:
Alfalfa, bamboo shoots, bean sproots, bok choy, carrots, celery, chayote, pak choy, endive, ginger, green beans, lettuce, olive, parnips, potatoes, pumpkin, red pepper, chards, spinashes, squash, rutabaga, sweet potato, taro, tomato, white turnip, yam, zucchini.
Herbs:
Basil, chili, coriander, ginger, lemongrass, marjolaine, minth, oregano, parsley, rosemary, thyme.
Grains:
Amaranth, buckwheat.
Bread:
100 % spelt flour, rice, oat, polenta.
Others:
Millet, arrow-root, psyllium, quinoa, sorgho, tapioca.
Pastas and crackers made with these flours and grains.
Milk:
Lactose-free milk, rice milk, almond milk, hemp milk, oat milk, coconut milk.
Cheese:
Hard cheese (cheddar, mozzarella), brie, camembert.
Yogourt:
Lactose-free.
Sweeteners:
Sugar (saccharose)*, glucose, artificial sweeteners whose name doesn't end with "-ol".
Honey substitutes:
Brown sugar syrup*, maple syrup*, molasses.
*To eat only in small quantities
I still have a lot of digestive issues and am considering to try further experimentations with this FODMAP thing. I am not digesting fruits, I have some constipation and diarrhea at the same time often, flatulences. 23andme genetic testing says that I have a fructose malabsorption. http://www.allergymate.com/fructose-malabsorbtion/
There are genetic testing that can give informations wether you have fructose malabsorption or not, has anyone tried it? What do you think about it?
I know that Peat doesn't believe in our current paradigm about genetics but after all we have some inherited genetic trait that seem to not be able to change even with epigenetics?
There are some blood tests to see food intolerances but they are very expensive and there is some controversy on their use. Has anyone tried it? What do you think about it?
Here is one test for your gut flora: http://ubiome.com/
Cites:
1. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome. Gastroenterology. 2014 Jan;146(1):67-75.e5.
2. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010 Feb;25(2):252-8.
3. Shepherd SJ, Parker FC, Muir JG, Gibson PR. Dietary triggers of abdominal symptoms in patients with irritable bowel syndrome: randomized placebo-controlled evidence. Clin Gastroenterol Hepatol. 2008 Jul;6(7):765-71.
4. Barrett JS, Gearry RB, Muir JG, Irving PM, Rose R, Rosella O, Haines ML, Shepherd SJ, Gibson PR. Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon. Aliment Pharmacol Ther. 2010 Apr;31(8):874-82.
There are a lot of theories and alternative healing communities on the web like the leaky gut GAPS thing. People are saying that the gut is the 2nd brain and the flora is involved in a lot of different things like digestion (they produce enzymes and vitamins), immune system, hormones regulation, inflammation, infections, obesity and weight issues, mental illnesses, etc.
A lot of us are having chronic and recurring issues like IBS, SIBO, cramps and spasms, flatulences, constipation, diarrhea...
I know that Peat is quite focused on fibers, bacterias that control fermentation and endotoxins and things that cause irritation for overal health and today I came across a french article on FODMAPs, I thought I had to create a topic on it because it is an interesting thing that seems to not have been discussed here yet. Indeed, FODMAPs seem involved in the overgrowth of bacteria controling fermentation, so not just grains and beans.
There is a debate about soluble/non-soluble, fermentable fibers/carbohydrates here https://www.raypeatforum.com/forum/viewtopic.php?t=7043 that is worth reading (I've not finished reading it yet).
Here are some Peat-based blogs on fibers, carbohydrates, starches, fructose and endotoxins if you haven't read what he says on the topic yet:
http://www.functionalps.com/blog/2012/0 ... -fructose/
http://www.functionalps.com/blog/2011/1 ... d-healing/
http://www.functionalps.com/blog/2013/0 ... as-healer/
http://www.functionalps.com/blog/2011/0 ... ne-system/
http://www.functionalps.com/blog/2012/0 ... ryptophan/
http://www.functionalps.com/blog/2012/0 ... ne-health/
http://www.functionalps.com/blog/2012/0 ... ed-stress/
http://www.functionalps.com/blog/2011/1 ... er-health/
http://microbialinfluence.com/
http://www.functionalps.com/blog/2012/0 ... ate-aging/
http://www.functionalps.com/blog/2011/1 ... -the-ways/
http://www.functionalps.com/blog/2011/1 ... er-health/
http://www.functionalps.com/blog/2012/0 ... ypothesis/
http://www.functionalps.com/blog/2011/1 ... endotoxin/
http://www.functionalps.com/blog/2013/0 ... dotoxemia/
http://www.functionalps.com/blog/2012/1 ... endotoxin/
http://www.functionalps.com/blog/2011/0 ... ut-emodin/
http://www.functionalps.com/blog/2012/0 ... -function/
http://www.functionalps.com/blog/2012/0 ... aw-carrot/
http://www.functionalps.com/blog/2012/0 ... oo-shoots/
http://www.functionalps.com/blog/2012/0 ... tolerance/
http://www.functionalps.com/blog/2012/0 ... nal-flora/
http://www.functionalps.com/blog/2012/0 ... ggression/
http://www.functionalps.com/blog/2011/1 ... nd-cancer/
http://www.functionalps.com/blog/2010/0 ... out-fiber/
http://www.functionalps.com/blog/2014/0 ... -starches/
Let's go back to our topic:
F = Fermentescibles (rapidly fermented by colon's bacteria)
O = Oligosaccharides (fructans and galacto-oligosaccharides or GOS)
D = Disaccharides (lactose)
M = Monosaccharides (too much fructose/glucose ratio)
A = And
P = Polyols (sorbitol, mannitol, xylitol and maltitol)
It seems that people with enough lactase enzyme (it is said that a lot of us can't produce it) can only digest 125mL of milk (6g of lactose)?
Food high in FODMAP:
High in fructose
Fruits:
Apples, mangoes, watermelon, canned fruits in their juice.
Sweeteners:
Fructose, corn syrup.
Food very high in fructose:
Fruits concentrate, High fruits portion, dried fruits, fruits juices, honey.
High in Lactoses
Milk:
Milk (cow, goat, ewe), cream, ice cream, yogourt, dairy desserts, milk powder.
Cheese:
Soft cheese,unripened (cottage, mascarpone, ricotta).
High in Fructanes
Vegetables:
Artichoke, asparagus, beetroot, brocoli, Brussel sproot, cabbage, aubergine (eggplant), fennel, garlic, leek, okra, onion.
Grains:
Wheat or rye (ej. : bread, crackers, cakes, couscous, pastas).
Fruits :
Apple, Watermelon, Persimmons.
Others:
Chicory, dandelion, inulin, pistachio nut.
High in Galacto-oligosacharides
Legumes:
Chickpeas, red beans, pinto, lima, mungo, lentils, soya beans.
High in Polyols
Fruits:
Apple, apricot, avocado, mulberry, cherry, longan, litchi, nashi, nectarine, peach, pear, plum, prune, watermelon.
Vegetables:
Cauliflower, green pepper, mushrooms, corn, snow peas.
Sweeteners:
Sorbitol (420), mannitol (421), isomalt (953), maltitol (965), xylitol (967).
Others:
Gum, minth, lollipop.
Food low in FODMAP:
Fruits:
Bananas, blueberry, cantaloup, cranberry, durian, grapes, grapefruit, honeydrew melon, kiwi, lemon, lime, mandarin, orange, passion fruit, papaya, raspberry, rhubard, strawberry.
*If the fruits are dried, eat only small quantities.
Vegetables:
Alfalfa, bamboo shoots, bean sproots, bok choy, carrots, celery, chayote, pak choy, endive, ginger, green beans, lettuce, olive, parnips, potatoes, pumpkin, red pepper, chards, spinashes, squash, rutabaga, sweet potato, taro, tomato, white turnip, yam, zucchini.
Herbs:
Basil, chili, coriander, ginger, lemongrass, marjolaine, minth, oregano, parsley, rosemary, thyme.
Grains:
Amaranth, buckwheat.
Bread:
100 % spelt flour, rice, oat, polenta.
Others:
Millet, arrow-root, psyllium, quinoa, sorgho, tapioca.
Pastas and crackers made with these flours and grains.
Milk:
Lactose-free milk, rice milk, almond milk, hemp milk, oat milk, coconut milk.
Cheese:
Hard cheese (cheddar, mozzarella), brie, camembert.
Yogourt:
Lactose-free.
Sweeteners:
Sugar (saccharose)*, glucose, artificial sweeteners whose name doesn't end with "-ol".
Honey substitutes:
Brown sugar syrup*, maple syrup*, molasses.
*To eat only in small quantities
I still have a lot of digestive issues and am considering to try further experimentations with this FODMAP thing. I am not digesting fruits, I have some constipation and diarrhea at the same time often, flatulences. 23andme genetic testing says that I have a fructose malabsorption. http://www.allergymate.com/fructose-malabsorbtion/
There are genetic testing that can give informations wether you have fructose malabsorption or not, has anyone tried it? What do you think about it?
I know that Peat doesn't believe in our current paradigm about genetics but after all we have some inherited genetic trait that seem to not be able to change even with epigenetics?
There are some blood tests to see food intolerances but they are very expensive and there is some controversy on their use. Has anyone tried it? What do you think about it?
Here is one test for your gut flora: http://ubiome.com/
Cites:
1. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome. Gastroenterology. 2014 Jan;146(1):67-75.e5.
2. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010 Feb;25(2):252-8.
3. Shepherd SJ, Parker FC, Muir JG, Gibson PR. Dietary triggers of abdominal symptoms in patients with irritable bowel syndrome: randomized placebo-controlled evidence. Clin Gastroenterol Hepatol. 2008 Jul;6(7):765-71.
4. Barrett JS, Gearry RB, Muir JG, Irving PM, Rose R, Rosella O, Haines ML, Shepherd SJ, Gibson PR. Dietary poorly absorbed, short-chain carbohydrates increase delivery of water and fermentable substrates to the proximal colon. Aliment Pharmacol Ther. 2010 Apr;31(8):874-82.