After I learned how important eating healthy was for clear skin, I began a journey of what some may consider, super restrictive eating.
I was so serious about my health and especially my skin health that I gave up everything I once loved to eat…
I gave up gluten, grains, dairy, soy, sugar/sweeteners, and fried foods…All was well I thought.
But I also introduced far more fruits and vegetables to my diet! I eliminated acne-culprit foods and replaced them with health foods like a champ!
Sounds good right?
What I didn’t know at the time was that some fruits and vegetables contain FODMAPS, short-chain carbohydrates that are super irritating to some people.
NEW IN 2017!
I was one of those people.
Though I ate the CLEANEST diet of LIFE, not only was I still breaking out, albeit less than before, I was also constipated a lot of the time…
I basically experienced a super fun pendulum swinging from constipation for days, to diarrhea for days. There was nothing in between.
As you might already know, gut health is extremely important for overall health and is linked to skin health.
When your gut is unhappy, so is your skin. Learn more about how to heal your gut here.
My gut was definitely not very impressed with my new and improved food choices, and I was experiencing symptoms like bloating, gas, stomach pains, constipation, and diarrhea and not understanding why.
What Are FODMAPS
Fodmaps are Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols…In other words, they’re short-chain carbohydrates found in many fruits and vegetables.
Normally, FODMAPS are fermented by your gut bacteria and you aren’t the wiser to what’s happening in your gut.
The problem arises when FODMAPS aren’t absorbed by your digestive tract and sit there, being fermented by your gut bacteria. This reaction produces excess methane and other by-products…Which leads to sometimes IBS-like symptoms in some people (very painful bloating and gas or worse).
Many people today have FODMAP sensitivities that they aren’t aware of…
Interestingly, you might not be sensitive to all FODMAPS either. You might be lucky to be sensitive to one or two only — for instance, oligosaccharides and monosaccharides and not disaccharides.
There are high FODMAP foods and low FODMAP foods. Eating high FODMAP foods can be the reason why you are still breaking out even if your diet is seemingly impeccable.
Do you have a FODMAP sensitivity?
If you experience any of the following symptoms, you might consider eliminating high FODMAP foods for about 2-3 months to heal your gut, and then reintroduce them back into your diet one at a time.
Symptoms Of FODMAP Sensitivity
diarrhea or constipation
It’s no coincidence that I get stomach pain, bloating, and gas when I eat garlic or onions. Dairy and gluten have a similar effect on me. All of these foods are a problem for me because they’re high FODMAP.
Other high FODMAP health foods include broccoli (more than 1/2 a cup), cauliflower, onions, cabbage, garlic, apples, hummus, chamomile tea, cashews, and even AVOCADO.
I basically ONLY ate FODMAPS!!!
But Don’t Be Afraid Of Food
This might seem a bit frightening right now, but you must not be afraid of all food. This article is not meant to have you run back to all the yucky processed food you used to eat. I just want you to consider another possibility for why you might still be breaking out.
Processed food is high FODMAP and terrible for you…really the packaged crap that contains high-fructose corn syrup or gluten is not really food and should be avoided at all costs.
You might want to consider eating a low FODMAP diet only if you experience the symptoms of a FODMAP sensitivity. You might be somebody who can tolerate FODMAPS perfectly. You should not give up foods that are so full of vitamins, minerals, and antioxidants if you can tolerate them.
But some of us can’t tolerate high FODMAP health foods…
The good news is that there are plenty of low FODMAP health foods that you can still eat and feel good about!
Some examples of low FODMAP health foods include broccoli (less than 1/2 cup), sweet potato, carrots, tomatoes, cucumber, lettuce, ginger, kale, blueberries, meats and fish, eggs, wheat-free and gluten-free breads, buckwheat, quinoa, tempeh, peppermint tea, coffee (without sugar!) dark chocolate (don’t overdo it though!).
I found this awesome website that you can use as a resource to help you choose low FODMAP foods.
I’m about to embark on a low FODMAP diet after eating a super high FODMAP diet because frankly, I’ve had enough diarrhea for a lifetime. I’m so glad that it finally occurred to me to investigate FODMAPS and realize that although some health foods are absolutely amazing, they aren’t amazing for me.
I’ll let you know how it goes. 😃