Als je last hebt van irritable bowel syndrome (IBS), kan het lastig zijn om te bepalen welke voedingsmiddelen je kunt eten en welke niet. Aardappelen zijn een veelgegeten voedingsmiddel, maar sommige mensen zijn bezorgd over het feit dat ze FODMAP’s bevatten. FODMAP’s zijn korte keten koolhydraten die je darmen niet goed kunnen verteren. In dit artikel bespreken we of aardappelen FODMAP-vriendelijk zijn.
Aardappelen bevatten fructaan, een soort FODMAP. Fructaan is een prebioticum, wat betekent dat het voedt de goede bacteriën in je darmen. Een overmaat aan prebiotica kan ervoor zorgen dat je darmen te veel gas produceren, wat weer kan leiden tot symptomen van IBS. Aardappelen bevatten ook resistant starch, een stof die gezond is voor je darmen. Resistant starch helpt de goede bacteriën in je darmen te groeien en kan de symptomen van IBS verminderen.
Er is weinig wetenschappelijk bewijs over hoeveel aardappelen FODMAP-vriendelijk zijn. Een studie uit 2016 toonde aan dat aardappelen een hoog FODMAP-gehalte hebben. Een andere studie uit 2017 toonde aan dat gekookte aardappelen een laag FODMAP-gehalte hebben. Het is niet duidelijk of aardappelen schadelijk zijn voor mensen met IBS. Aardappelen zijn een belangrijke bron van voedingsstoffen, dus je zou ze niet volledig moeten vermijden. Als je aardappelen wilt eten, kun je het beste kleine hoeveelheden nemen en ze goed koken.
Wat zijn FODMAPs?
Do you suffer from IBS? If you do, you’re not alone. IBS is a very common condition, affecting up to 1 in 7 people in the US. Symptoms of IBS can include abdominal pain, diarrhea, constipation, bloating, and gas. IBS can be a real pain – literally! – but there is hope. A low FODMAP diet may help to reduce symptoms of IBS.
FODMAPs are short chain carbohydrates that are not well absorbed in the digestive tract. This can lead to IBS symptoms like abdominal pain, diarrhea, bloating, and gas. FODMAPs are found in many foods, including:
- Wheat
- Barley
- Rye
- Oats
- Spelt
- Fruit, such as:
- Apples
- Pears
- Mangoes
- Grapes
- Vegetables, such as:
- Broccoli
- Cauliflower
- Onions
- Garlic
- Dairy, such as:
- Milk
- Yogurt
- Cheese
Meat, fish, and eggs are FODMAP-free.
If you think a low FODMAP diet might be right for you, talk to your doctor or a registered dietitian. They can help you to figure out which foods to avoid and how to make sure you’re getting all the nutrients you need.
Hoeveel aardappelen zijn FODMAP?
Do you have trouble digesting some types of carbs? You’re not alone. Many people have difficulty digesting FODMAPs (fermentable oligo-, di-, and monosaccharides, and polyols). FODMAPs are found in many common foods, including wheat, milk, beans, and some fruits and vegetables. FODMAPs are also found in artificial sweeteners like sorbitol and xylitol.
For people with sensitive guts, FODMAPs can cause bloating, gas, diarrhea, and other uncomfortable symptoms. If you have trouble digesting FODMAPs, you may want to try a low-FODMAP diet. This diet eliminates high-FODMAP foods for a period of time, then slowly introduces them back into your diet to see how you tolerate them.
A recent study found that potatoes were a common trigger food for people with IBS. The study participants were asked to avoid all FODMAPs for six weeks, then slowly reintroduce them into their diet. Potatoes were one of the foods that most often caused symptoms to flare up.
If you have trouble digesting FODMAPs, you may want to try a low-FODMAP diet. This diet eliminates high-FODMAP foods for a period of time, then slowly introduces them back into your diet to see how you tolerate them. A recent study found that potatoes were a common trigger food for people with IBS. The study participants were asked to avoid all FODMAPs for six weeks, then slowly reintroduce them into their diet. Potatoes were one of the foods that most often caused symptoms to flare up.
What are FODMAPs?
FODMAPs are short for fermentable oligo-, di-, and monosaccharides, and polyols. These are types of carbs that are found in many common foods. Some people have trouble digesting FODMAPs, and they can cause bloating, gas, diarrhea, and other uncomfortable symptoms.
FODMAPs are found in many common foods, including wheat, milk, beans, and some fruits and vegetables. FODMAPs are also found in artificial sweeteners like sorbitol and xylitol. For people with sensitive guts, FODMAPs can cause bloating, gas, diarrhea, and other uncomfortable symptoms.
The Low-FODMAP Diet
If you have trouble digesting FODMAPs, you may want to try a low-FODMAP diet. This diet eliminates high-FODMAP foods for a period of time, then slowly introduces them back into your diet to see how you tolerate them.
The low-FODMAP diet was developed by researchers at Monash University in Australia. The diet has been shown to be effective in reducing symptoms in people with IBS.
Potatoes and FODMAPs
A recent study found that potatoes were a common trigger food for people with IBS. The study participants were asked to avoid all FODMAPs for six weeks, then slowly reintroduce them into their diet. Potatoes were one of the foods that most often caused symptoms to flare up.
If you have IBS, you may want to avoid potatoes or be sure to cook them thoroughly before eating. A recent study found that potatoes were a common trigger food for people with IBS. The study participants were asked to avoid all FODMAPs for six weeks, then slowly reintroduce them into their diet. Potatoes were one of the foods that most often caused symptoms to flare up.
Conclusie
Als je last hebt van irritable bowel syndrome (IBS), dan is het FODMAP dieet iets voor jou. FODMAP is een dieet dat helpt bij het verminderen van symptomen van IBS door het beperken van het gebruik van voedingsmiddelen die rijk zijn aan fermenteerbare oligo-, di-, monosacchariden en polyolen (FODMAPs). Aardappelen bevatten FODMAPs, dus ze moeten worden beperkt of uitgesloten van het dieet. Er zijn verschillende manieren om aardappelen FODMAP-vriendelijk te maken, zoals het koken in water of het verwijderen van de schil.