ʻO nā meaʻai meaʻai haʻahaʻa haʻahaʻa FODMAP maikaʻi loa, e like me nā Dietitians

Anter

• Ka hoʻomaopopo ʻana i ka ʻai haʻahaʻa FODMAP
• Pehea e ʻai ai i kahi meaʻai haʻahaʻa FODMAP
• Mea ʻai māmā haʻahaʻa-FODMAP DIY
• ʻAlani a me nā walnuts
• Mīkini Pīnī a me ka maiʻa
• Paʻa, ʻelemakule Cheese
• Huamoa paila paʻakikī
• Popcorn
• ʻAi ʻia nā meaʻai māmā-FODMAP liʻiliʻi
• BelliWelli Bars
• Lil Bucks Clusterbucks
• ʻO GoMacro MacroBar Minis
• Momi Olives To Go Kalamata Olives
• ʻO Wilde Himalayan Pink ʻO ka paʻakai a me nā moa moa
• Nānā no

Hoʻololi ka maʻi huhū huhū ma waena o 25 a me 45 miliona mau kānaka ma ka US, a ʻoi aku ma mua o ʻelua hapakolu o kēlā mau mea ʻeha ka wahine, e like me ka International Foundation for Functional Gastrointestinal Disorder. No laila, ua lohe paha ʻoe i ka meaʻai haʻahaʻa-FODMAP, kahi ala o ka ʻai ʻana i kuhikuhi ʻia e kōkua i ka hōʻoluʻolu ʻana i nā hōʻailona IBS (e like me ka bloating, constipation, diarrhea, abdominal pain, etc.). Ma kahi o 86 pakeneka o nā maʻi maʻi IBS e ʻike i ka hoʻomaikaʻi ʻana i ka pilikia GI holoʻokoʻa a me nā hōʻailona ma hope o ka hoʻolālā ʻai, e like me ka loiloi ʻepekema 2016.

Ka hoʻomaopopo ʻana i ka ʻai haʻahaʻa FODMAP

"ʻO ka FODMAPs e pili ana i kahi pūʻulu o nā waiʻaleʻa fermentable - starches, sugars, a me fiber - no kekahi [poʻe i maʻalahi iā lākou], ʻaʻole hiki ke hoʻoheheʻe ʻia a hoʻopili ʻole ʻia a hoʻoulu i nā hōʻailona like me IBS e like me ke kinoea, bloating, diarrhea, constipation, a me ka ʻeha o ka ʻōpū, "wehewehe a Katie Thomson, MS, RD, ka mea hui pū me ka CEO o Square Baby. ʻO kēia mau mea fermentable oligosaccharides, disaccharides, monosaccharides, and pʻO nā olyols (aka FODMAPs) e huki i ka wai nui i loko o kou ʻōpū liʻiliʻi, a i ka wā e neʻe ai lākou i loko o kou ʻōpū nui, ua fermented lākou e nā maʻi bacteria e hiki ke hōʻeha i nā hōʻailona, ​​wahi a Thomson, nona ka IBS.

ʻOiai e loaʻa ana kēia mau kalapona i ka nui o nā meaʻai, ʻo nā mea hoʻopiʻi kiʻekiʻe-FODMAP e loaʻa i ka gluten-containing grains (ʻo ia hoʻi, ka palaoa, ka bale, ka rai), kekahi mau huahana waiu (ʻoi aku ka waiū a me ka yogurt), nā huaʻai e like me nā ʻāpala, nā mea kanu e like me asparagus, a me nā mea hoʻohaʻahaʻa calorie haʻahaʻa a i ʻole nā ​​alcoves kō (ie xylitol a i ʻole sorbitol).

ʻOiai ʻo ka papaʻai haʻahaʻa-FODMAP i loaʻa nā mea pili, hiki ke lilo i "mea paʻakikī no nā poʻe he nui i ka manawa mua, keu hoʻi inā maʻa ʻoe i ka ʻai kiʻekiʻe kiʻekiʻe / ʻo ke kō," wahi a Thomson. "No laila e hoʻomākaukau wale - noho paʻa me nā meaʻai a me nā meaʻai māmā haʻahaʻa-FODMAP."

Inā ua kamaʻilio ʻoe i kāu gastroenterologist a/a i ʻole meaʻai meaʻai a ua mākaukau ʻoe e hoʻāʻo i kēia hoʻolālā ʻai IBS-easing, e hoʻomau i ka ʻōwili ʻana no nā meaʻai haʻahaʻa haʻahaʻa FODMAP maikaʻi loa e loaʻa ma ka lima. He paʻakikī ka loaʻa ʻana o ka IBS, ʻaʻole pono ka ʻai ʻana (a hoʻomāʻona i kou makemake).

Pehea e ʻai ai i kahi meaʻai haʻahaʻa FODMAP

Ke hiki mai i ka ʻimi ʻana i nā meaʻai māmā-FODMAP haʻahaʻa, i ka laulā, pono ʻoe e nānā no nā meaʻai maʻalahi, holoʻokoʻa, kūlohelohe i haʻahaʻa i ke kō a ʻoi aku i loko o ka protein a me nā momona momona, i ʻōlelo ʻo Thomson (kahi lula maikaʻi no ka mea ʻai māmā pū kekahi.) . "ʻO ke ola haʻahaʻa-FODMAP e pili ana i ka ʻike ʻana i nā meaʻai i palena ʻole, pono e mālama ʻia i ka ʻāpana, a pono e pale ʻia," wehewehe ʻo ia.

ʻO Chelsea McCallum, RD, ka mea loea i ka pono ponoʻī o IBS, aʻoaʻo pū kekahi e koho i nā meaʻai āpau ma luna o nā mea i hana ʻia i ka wā e hiki ai, a me ka pili ʻana i hoʻokahi hua o ka hua i kēlā me kēia manawa a me ke koho ʻana i nā huahana waiū momona ʻole lactose e hōʻalo ai i ka hoʻopili FODMAP (pono e hoʻopiha i kāu. gut up with fermented carb after fermented carb).

Mea ʻai māmā haʻahaʻa-FODMAP DIY

ʻAlani a me nā walnuts

E heʻe i nā ʻalemona, nā cashews, a me nā pistachios a hele no nā walnuts ma kahi. Hoʻohui i kahi ʻalani a, a, loaʻa iā ʻoe iā ʻoe kahi olakino olakino, aloha FODMAP maikaʻi loa no ka wā ke hele. "Hāʻawi mau wau i nā tangerines a me kahi ʻeke liʻiliʻi o ka walnuts [plain]," wahi a Thomson. Paipai ʻo ia e kūʻai i ʻeke nui o nā ʻāpana walnut unsalted mai Costco, akā hiki iā ʻoe ke snag i nā koho like ma Amazon (Buy It, $ 32, amazon.com).

Mīkini Pīnī a me ka maiʻa

Aia nā maiʻa pala i nā FODMAP, no laila e koho pono i kahi ʻōmaʻomaʻo iki (a me nā kiko ʻāpana sans-brown) a hui pū ʻia me ka waiūpēpē - e like me kēlā mai nā Hoa ʻAhiu (Buy It, $ 5, walmart.com) - no ka mea mānoanoa o ka momona, ka paakai, a me ka momona maikai, wahi a Thomson. Eia nō naʻe, ʻo ka ʻai ʻana i nā mea momona momona nui e like me ka momona momona hiki ke hoʻoulu i nā hōʻailona IBS i kekahi poʻe, no laila e hoʻomaka me ka punetune 1; inā hiki iā ʻoe ke ʻae i kēlā, ʻoi aku ka maikaʻi o ka hoʻonui ʻana i kahi lawelawe piha (2 punetune). Hoʻopili i ka punetune 1 no kēlā me kēia pāʻina, e like me nā ʻalemona (a, no laila, ʻalemona almond) he FODMAP e paulele i ka ʻāpana, ʻo ia hoʻi ka nui o kāu ʻai ʻana i loko. Kahi noho, ʻo ka nui o kāu hoʻopiha ʻana i kēia mau ʻāpiki pīpī pīpī. (Pili: ʻO nā mea āpau āu e makemake ai (a makemake) e ʻike e pili ana i ka Nut Butter)

Paʻa, ʻelemakule Cheese

ʻO kekahi o nā Thomson's go-to low-FODMAP meaʻai māmā ʻo ia ka tī kahiko e like me Gouda a i ʻole cheddar me nā salama, nā ʻāpana raiki - e like me nā Laiki's Black Rice Crackers (Buy It, $ 27, amazon.com) - nā nīni i hoʻomala ʻia, a me nā ʻoliva. "I koʻu hele ʻana i kahi pāʻina ʻaina, lawe mau wau i kēia me kahi mea ʻai me nā ʻano meaʻai like ʻole, no ka mea e pilikia ana ka hapa nui o nā 'meaʻai pāʻina," wahi āna. E like me ka pata nut, ʻaʻole ʻoe makemake e hoʻomāhuahua i ka nui o ka nui o ka paʻakai, no ka mea, ʻo ka nui o ka momona i ka ʻai hoʻokahi hiki ke hoʻopilikia i ka digestive. "Ma ke ʻano laulā, ʻoi aku ka paʻakikī o nā keke ʻelemakule (ʻoi aku ma mua o hoʻokahi mahina) ʻoi aku ka maʻalahi o ka hoʻomanawanui ʻana [no ka poʻe me IBS], akā ʻo Brie hiki ke ʻae ʻia ʻoiai he ʻelemakule ma 30 mau lā," i wehewehe ai ʻo ia. ʻO Cheddar, parmesan, Gouda, a me Manchego nā koho maikaʻi āpau (a ʻono loa). E hōʻalo i nā kīʻaha hou e like me ka mozzarella hou, ka cheese cottage, ka cheese cream, a me ka ricotta, no ka mea he nui nā FODMAP.

Huamoa paila paʻakikī

Hāʻawi nā hua i nā ʻano huaola like ʻole, e like me ka protein kūkulu hale a me ke choline, he mea nui ia no kāu ʻōnaehana makaʻu, wahi a Melissa Rifkin, MS, RD, C.D.N. (ICYDK, choline functions like me ko B vitamina - he mea nui ia mau mea no ka malama ana i ka ikehu kupono.) "E lealea i na hua ma o lakou iho; e hui me ka hua haahaa-FODMAP e like me ka huawaina a me ka strawberries; e lawelawe ma ke ʻano he saladi hua moa ma luna o nā pahū laiki, "manaʻo ʻo ia.

Popcorn

Manaʻo maoli ʻia ʻo Corn i kahi meaʻai haʻahaʻa-FODMAP, wahi a Rifkin, a ʻo ka popcorn kahi meaʻai māmā loa na kēlā me kēia kanaka no ka nui o ka ʻikepili fiber a me ka liʻiliʻi o ka calory. ʻO nā mea hoʻonani i loaʻa i nā meaʻai kiʻekiʻe-FODMAP e like me ke kālika a me ka aniani, akā naʻe, a hoʻohui i kāu popcorn me kahi momona maikaʻi e like me ka walnuts a i ʻole nā ​​hua paukena i hoʻopaʻa ʻia e loaʻa i nā ʻano meaʻai like ʻole, wahi a ia. Paipai ʻo Rifkin iā The Safe Fair Food Company Sea Salt Seasoned Popcorn (Kūʻai, $ 5, safeandfair.com), maʻalahi a hana ʻia me nā mea hoʻohui ʻekolu wale nō. ʻOiaʻiʻo, hiki iā ʻoe ke hana mau i kāu kulina pīpī ʻē aʻe i ka home pū kekahi. E nānā pono e kāpae i ka ʻano microwave e pale i nā mea hoʻohui i hoʻohui ʻia e hiki ai ke hōʻeuʻeu i nā hōʻailona. (BTW, ʻaʻole wale ʻo popcorn kahi meaʻai haʻahaʻa haʻahaʻa FODMAP akamai e hopu ai i ka wā e pōloli ai kēlā awakea, akā manaʻo ʻia ʻo ia kekahi o nā meaʻai maikaʻi loa e kōkua iā ʻoe e hiamoe.)

ʻAi ʻia nā meaʻai māmā-FODMAP liʻiliʻi

BelliWelli Bars

Pono nā meaʻai māmā pūʻali no nā manawa ke holo aku nei ʻoe i ka hana a huakaʻi paha a pono i kahi meaʻai māmā i kahi pine, wahi a McCallum. Manaʻo ʻo ia i nā pahu hoʻokipa maikaʻi o BelliWelli (Buy It, $27 no ʻewalu mau kaola, belliwelli.com), i hele mai i nā mea ʻono e like me Minty Chocolate, Fudge Brownie, Cinnamon Swirl, a me Lemon White Chocolate - ʻo ia mau mea he haʻahaʻa-FODMAP, gluten- a waiū ʻole, a loaʻa nā probiotics.

Lil Bucks Clusterbucks

ʻO ka hōkū o kēia snack haʻahaʻa-FODMAP? ʻO ka buckwheat sprouted, ʻo ia ka gluten-free, high-protein ingredient, ʻoiai ʻo kona inoa, ʻaʻole ia he palaoa akā he hua hua. ʻO Lil Bucks granola clusters he koho haʻahaʻa haʻahaʻa-FODMAP, wahi a Rifkin - e mālama pono e pili i hoʻokahi lawelawe 1-oz, no ka mea, hiki i nā ʻāpana nui ke hoʻoulu i kēlā mau hōʻailona IBS. ʻO ka Chocolate Reishi Clusterbucks (kūʻai iā ia, $ 18 no ʻelua, amazon.com), ʻo ia hoʻi, e loaʻa i kahi mea momona mai nā hua hemp a me nā cacao a me nā adaptogens hiʻohiʻona pū kekahi. (E pili ana: He aha nā Adaptogens a hiki iā lākou ke kōkua i ka hoʻoikaika i kāu mau hana?)

ʻO GoMacro MacroBar Minis

Ua hōʻoia ʻia nā GoMacro's MacroBar Minis haʻahaʻa haʻahaʻa-FODMAP, ʻo ia hoʻi, ua hoʻāʻo ʻia lākou e haʻahaʻa i FODMAPs a, ma hope, ua loaʻa iā lākou ka FODMAP-Friendly trademark mai ke Kulanui ʻo Monash (ʻo ia, BTW, kahi i kapa ʻia kahi hānau o ka ʻai haʻahaʻa-FODMAP). Loaʻa i loko o kahi ākea o nā mea ʻono, ʻōlelo ʻo Thomson ʻo ka Peanut Butter and Chocolate Chip variety (Buy It, $33 no ka pahu o 24, amazon.com) ʻo ia ka mea maikaʻi loa no ka hoʻokō ʻana i ka makemake ʻono.

Momi Olives To Go Kalamata Olives

ʻO kēia mau ʻāpana ʻāpana o nā ʻoliva pitted (Buy It, $ 33 no 24, amazon.com) e hoʻopili i kahi punch o nā momona momona a me nā meaola, wahi a Manaker. ʻAʻole pono lākou e hoʻomaʻalili ʻia a hoʻokahe ʻia paha, e hoʻolilo iā lākou i meaʻai māmā e waiho i loko o kāu pahu kau pākaukau, ʻeke hale hoʻoikaika kino, a ʻeke paha.

ʻO Wilde Himalayan Pink ʻO ka paʻakai a me nā moa moa

ʻAʻole kūpono ka ʻiʻini paʻakai no kēia kīʻaha haʻahaʻa FODMAP, i hana ʻia mai nā mea hoʻohana IBS e like me ka moa a me ka palaoa tapioka, wahi a Lauren Manaker, M.S., R.D.N., L.D. ʻO kēlā me kēia lawelawe ʻana o Wilde Himalayan Pink Salt a me Chicken Chips (Buy It, $4, walmart.com) he 10 grams o ka protein (no ka mea he moa māmā i paʻakai ʻia lākou) a ʻaʻohe gluten a me ka palaoa ʻole.

Nānā no