Many people with digestive symptoms find that certain foods seem to trigger those symptoms. It's sometimes a long process of trial and error to pinpoint precisely which foods are the triggers. Researchers discovered that our digestive enzymes can't break down certain types of carbohydrates - starches, sugars, and fibers in food. Instead, the good bacteria in our gut ferment them. Avoiding foods that contain these carbohydrates and only eating low FODMAP foods may be the key to relieving uncomfortable symptoms triggered by certain foods.

The aims of the diet?FODMAP diet is a 3 step diet used to help manage the symptoms of medically diagnosed irritable bowel syndrome (IBS). IBS is a very common gut problem with symptoms including abdominal (tummy) pain, bloating, wind (farting) and changes in bowel habit (diarrhea, constipation or both).

1. Learn which foods and FODMAPs you tolerate, and which trigger your IBS symptoms. Understanding this will help you to follow a less restrictive, more nutritionally balanced diet for the long term that only restricts foods that trigger your IBS symptoms.
2. Assess whether your IBS symptoms are sensitive to FODMAPs. Not everyone with IBS will improve on a low FODMAP diet. So it is important to understand whether you are among the 3/4 of IBS sufferers who improve on the diet, or the 1/4 of IBS sufferers who do not experience symptom improvement on the diet and therefore need to consider other IBS therapies.

Sample Recipe: Low FODMAP Turkey Chili with Sweet Potato & Lentils

Ingredients

• 2 tablespoons garlic-infused olive oil
• 1/2 cup chopped leek leaves (dark green parts only)
• 1 pound lean ground turkey (I use 93% lean)
• 2 tablespoons tomato paste
• 2 cups low FODMAP chicken broth (or low FODMAP veggie broth)
• 2 cups (up to 300 grams) peeled and diced sweet potato (about 2 medium sweet potatoes)
• 2 medium tomatoes, core removed and chopped (about 2 cups)
• 2 tablespoons low FODMAP taco seasoning
• 1 teaspoon ground cinnamon
• 1 (15-ounce) can lentils, drained and rinsed
• Salt and pepper

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