Whether it's bloating after a big dinner or erratic bowel motions caused by spicy cuisine, gut issues are a frequent occurrence every day. However, the monsoon has a greater impact on gut health, causing digestive issues more frequently and slowing down digestion.

Dr. Pinakin Patel, a medical gastroenterologist at Narayana Hospital in Ahmedabad, spoke about how stomach issues tend to increase during the monsoon season, highlighting the importance of nutrition in maintaining good gut health.

During the monsoon season, the gut's fragile equilibrium is frequently upset, as Dr. Patel explained. He stated that "because gut bacteria are most affected at this time, the majority of individuals experience stomach issues during the rainy season. The stomach's pH stays low, and the bacteria in the gut are still out of balance. The humid weather outside slows our digestive systems, but it also encourages the rapid development of harmful bacteria like E. coli, salmonella, and other microbes that enter our bodies via contaminated food or water.

This is where one of the particular diets, which is frequently advised for those who suffer from digestive problems, enters the picture.

What does the low FODMAP diet include?

As a result, the low FODMAP diet often entails eliminating certain carbohydrates that, due to poor absorption, are more difficult to digest.

"You must have heard about a FODMAP diet if you have experienced recurrent bouts of digestive issues like gas, bloating, diarrhoea, constipation, and even the more severe irritable bowel syndrome," the gastroenterologist said. FODMAPs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—are particular kinds of carbohydrates that are poorly absorbed by the intestine and thus lead to digestive problems. Different people are affected differently by FODMAPs.

"It is best to consult with your doctor, who will properly diagnose your gut problems and then refer you to a dietitian for a personalized FODMAP diet, which must be monitored and cannot be taken at random," he said, describing how health experts personalize FODMAP according to individual needs and lifestyles.

The many kinds of FODMAPS

1. FODMAPs in fruit: Due to the high fructose content of some fruits, the amount of fluid and gas in the intestine increases, which can lead to bloating. Add high-fiber fruits such strawberries, oranges, and kiwifruit to a low FODMAP diet.

2. Plant FODMAPs: Two of the most prevalent causes of IBS are onions and garlic, both of which you should avoid. Plain salad and potatoes are among the low-FODMAP options available here. Red bell peppers (capsicum) and green beans help soften the stool, while white potatoes can help harden the stool to prevent diarrhea.

3. Protein FODMAPs: Remove legumes, a popular IBS trigger. Legumes are found in falafels and hummus, among other dishes. Lean meats and fish, eggs, and firm tofu are examples of proteins with a low FODMAP. Steer clear of fatty meats, which can cause constipation by slowing down digestion.

Dairy FODMAPs: Milk's lactose sugar can be hard to digest since it can lead to diarrhea and bloating. Soy milk, which is derived from soybean extract, should be chosen over ordinary milk. Dairy products with a low FODMAP content are lactose-free. Constipation might result from eating hard cheese, but it can also help solidify stools when you have diarrhea.

5. FODMAPs from Cereals and Bread: Rye, barley, and wheat can all cause IBS symptoms. Gluten-free bread and sourdough are two examples of low FODMAP substitutes. White bread can harden stools in the event of diarrhea and also induce constipation. Rice and rice-based foods are acceptable; boiled white rice helps solidify the stool.

6. FODMAPs for nuts and seeds: Avoid pistachios and cashews. Select walnuts, peanuts, and macadamia nuts. Low FODMAP seeds, such chia, flax (linseed), and pepitas, can aid in the treatment of constipation.

7. FODMAPs in Sugars and Sweeteners: Exclude honey and high fructose corn syrup. Artificial sweeteners, such as mannitol and xylitol, can induce diarrhoea. Table sugar, dark chocolate, and rice malt syrup or pure maple syrup are examples of low FODMAP alternatives.

Read Also: Soak your dals for better protein, warns nutritionist

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