Aging can cause many bodily functions to slow down including your digestive tract. This can cause issues such as gas, bloating, stomach cramps, diarrhea and constipation. While avoiding the aging process is inevitable, there are certain foods you can eliminate to help reduce additional issues related to your digestion. FODMAPs or (fermentable oligo-, di-, mono-saccharides and polyols) are a short chain of carbohydrates which are poorly absorbed by the body and can thus produce a surge of Gastrointestinal issues within many individuals.

It is important to note that some foods high in FODMAPs may produce no negative side effects in some however, may be the lead culprit in a multitude of gut related issues amongst others.  Listed below are some foods high in FODMAPs and known to produce symptoms such as gas, bloating, stomach cramps, diarrhea and constipation.  To help you determine if FODMAPs may play a role in your own digestive upsets, observe;

Wheat

  • Whole wheat Bread
  • Whole wheat pasta
  • Tortillas
  • Cereals
  • Waffles, Pancakes, Muffins

Fruits

  • Apples
  • Pears
  • Peaches
  • Cherries
  • Watermelon

Legumes

  • Beans
  • Lentils

Veggies

  • Broccoli
  • Garlic
  • Onions
  • Brussel sprouts
  • Mushrooms
  • Shallots
  • Cabbage
  • Corn

Sweeteners

  • Fructose
  • Honey
  • High fructose
  • Corn syrup
  • Xylitol
  • Mannitol
  • Maltitol
  • Sorbitol

If you suspect certain foods high in FODMAPs could be contributing to your digestional upset, closely monitor yourself when consuming these foods. Evaluate whether or not eating these foods produces any pattern of unpleasant symptoms for you and record them? Next, consider eliminating these foods from your diet and monitoring whether your symptoms subside. If you find that eliminating these foods eliminates your symptoms you may consider enforcing a diet low in FODMAPs (be sure to consult your physician first). To learn more about foods both high and low in FODMAPs click here.

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