In the world of digestive health, the words “FODMAP” and “Nightshades” often come into discussion. Two freaking weird-sounding words, right? As I previously mentioned, avoiding high offending foods in both categories has decreased my stomach pains.
I’m by no means the most qualified or knowledgable person to speak on either topic, but since I share my health and wellness journey I thought it would be helpful to do a little overview post (with links to sources!). I’m just a regular girl figuring stuff out as I go! This post is written in “Emily-language,” of course…very minimal sciency stuff.
One last disclaimer: Let’s be smart. Take everything with a grain of salt and consult your own doctor before implementing any change.
FODMAPs
The term “FODMAP” is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Basically, gibberish. What you need to know: FODMAPs are fermentable carbohydrates (sugars) that can be hard to digest. Most people can eat FODMAPs without an issue, but for those with weak guts or IBS, FODMAPs can cause cramping, bloating, gas and diarrhea. (FODMAPs don’t directly cause IBS/leaky gut, but they can intensify the symptoms). For a more detailed explanation see this link.
High Offending Foods
Funny thing is, most of the high offending foods are very healthy…mainly fruits and vegetables, plus dairy and legumes. The full list is long and overwhelming (here’s a link if you’re curious). What’s important is correlating your symptoms with possible offenders. Of course, it might not be as simple as that sounds because lots of things influence how we feel, not just food.
I also want to note that not all the foods are going to be triggers. For example, after months of “practice” I know that I can handle avocado, peaches and watermelon in smaller quantities. But give me garlic and I’m done. I can’t emphasize enough how much of it is trial and error! You do you.
Just to cover a few of the biggies:
-Onions
-Garlic
-Asparagus
-Cruciferous vegetables (broccoli, cauliflower, cabbage)
-Brussels Sprouts
-Legumes
-Apples
-Watermelon
-Lactose
-Added sugars (things that end in “ol”)
Again, these are all healthy food with a variety of benefits. Eliminating them for no reason is extreme. Also, I wouldn’t blindly eliminate without re-testing the food. How will you know if it’s a culprit?
If you’ve read my blog for a while you know how much I love apples and watermelon. Like I used to eat them in MASS quantities every day. Turns out I was overdoing it. Now I pick and choose what I want and spread out the love. It doesn’t have to be full-on elimination (no fun) but I like to have general knowledge of what might aggravate symptoms.
Do I always want to follow this approach? No, it feels too restrictive at times. Who knows if it’ll be forever. Do I feel better when I’m cautious? Yes.
Sources for more information:
FODMAP 101
FODMAPs and Paleo
Nightshades
Nightshades are a newer concept for me. Only within the last three months as I’ve been really working to reduce inflammation have I taken notice. Like FODMAPs, if you’re healthy and feel good, you most likely don’t need to care about nightshades!
Truthfully, they were never foods I ate very regularly anyway…tomatoes, eggplant, peppers and potatoes, along with “spicy” spices like cayenne pepper and paprika (more info here).
What’s their deal?
For some people, particularly those with autoimmune disorders, they can cause joint pain, inflammation and digestive distress. So if you’re eating them like crazy and not feeling great, it would be easier than FODMAPs to decipher.
Sources for more information:
What are nightshades?
What are nightshade vegetables?
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Why I Care
If you’ve made it this far (whether you read or skimmed), now is the personal part. I care about these (crazy) terms and foods because I want to feel good. Pretty simple explanation. I care because I don’t want to be bent over in pain after a meal. I care because I don’t want to worry about going to the bathroom or having gas in public. TMI but it’s the truth. I’ve looked into blood tests but food elimination (like avoiding FODMAPs) is a much cheaper/practical solution at the moment.
The list of FODMAPs/nightshades won’t be a cure-all, but it could be a good starting point if you’re searching for answers. However, there very well could be things not on either list (food or non-food related) that trigger symptoms! It’s so individual. There’s no set formula for feeling great but I take the measures I can to live comfortably. Digestive enzymes help me, too.
If you struggle with digestive issues, I know it’s frustrating process. I’m right along side you on the journey to optimal health.
I basically eat the anti FODMAP diet. I’m so happy you seem to be getting somewhere with your tummy troubles. I know how frustrating that is!
Susie @ Suzlyfe recently posted…Building Your Fitness Support System (ACTIVEx Review)
So many good and healthy foods on the list! It’s crazy.
I love that you broke this down into minimal science explanations — totally what I need. I have heard about and knew the basics of FODMAP and nightshades but this definitely broke it down more for me to understand!
Brie @ Lean, Clean, & Brie recently posted…Banana Berry Beet Smoothie
Yeah it’s hard enough for me to understand the science, let alone explaining it to others!
You know I struggle with this! I’ve been taking some easy weeks the last few and I seem to be doing better than I was the previous month. NO mushrooms for me :'( (I never thought I would say that!)
Rebecca @ Strength and Sunshine recently posted…Rainbow Buckwheat Salad
Hopefully it’s not forever! And maybe just in smaller quantities? I’m glad you are seeing some progress though!
I’ve been cutting way down on nightshades (except white potatoes) because I thought they might be a source of my own gut issues, but then I never ate many peppers or tomatoes or eggplants anyway because I don’t like them…which leads me to believe it has to be foods I do like and will be tougher to give up that are the culprit :/ You’re so right that it’s an individual journey no matter what!
Alyssa @ renaissancerunnergirl recently posted…Weekly Workouts and Updates 7/25-7/31
Story of my life! I’m learning more about rotating foods too (aka not eating sweet potatoes every day…eye roll) and that could play a factor. But I know there is more to the issue than food for me.
It’s so frustrating when foods that are considered “healthy” don’t make you feel good. I know for me, I love vegetables but I have to limit the number of them I eat a day or I feel extremely bloated. Sometimes I feel better eating more processed foods like bread which is counterintuitive, but it works. Luckily, I don’t have any stomach issues so I don’t have to worry about this too much but it is really interesting to see what does and doesn’t work for the individual.
Sarah @pickyrunner recently posted…The Power of a Fitness Community
I can’t do raw vegetables for that reason! I’m surprised people can (some in large quantities) because raw vegetables are harder on the digestive system in general. I feel good with mostly of warm food…weird? But all about finding what works.
I can’t do raw veggies anymore either! Thank you so much for this post! My stomach HATES me and it feels a lot worse this summer…I found a spectacular nutritionist to help, but it’s slow going….I have a lot of health issues that all started at 27, when I was at the peak of my health, ironically! I hope I can find foods that don’t make me sick soon, or I’ll give up food! ?
Don’t give up :) I’m so glad you have found someone to help you on your journey! I know it’s a long process, probably with a few steps forward and then backward, but with some experimentation you can find a good routine.
The FODMAP diet was so rough for me. I wanted it to be my magic cure, even though it felt so restrictive… and then it made everything worse. Silly body.
I’m allll for this sort of experimentation, as you know. Even if I find out that foods I love aggravate my stomach, I can still choose to eat them occasionally or in small amounts and deal with the consequences. Sometimes, it’s worth it. Sometimes, it’s not. More knowledge = better. It’s all about what works for you!
Ellen @ My Uncommon Everyday recently posted…Paleo Peach Berry Crisp
Uh silly body is right! I feel that way too. It helps most of the time but it’s not curing leaky gut.
Yes, deciding what is worth it and learning portion control (new to me) has helped.
I truly believe there is some truth to this, but I just cannot resist garlic and olive oil roasted brussels sprouts – I just can’t!!!
GiGi Eats recently posted…THIS RECIPE WILL SHUT UP ALL POLITICAL RANTS
I’ve never liked Brussels sprouts but I know many people do!
I’ve had a lot of issues throughout the years, but I found that healing my gut had more to do with stress and gluten. Both which cause inflammation making it more difficult to break down these foods. We were just talking about this in nutrition school. It is my opinion that Fodmap symptoms are a symptom of something else going on.
Megan @ Skinny Fitalicious recently posted…Jalapeño Lime Chicken {GF, Paleo, Low Cal}
Megan, I completely agree! I made sure to note that I don’t think they cure OR cause the gut-related symptoms. Something else is going on.
For me, as I already have celiac, gluten wasn’t a factor. Stress definitely is! I am treating leaky gut separately but monitoring the amount of FODMAPs has helped lessen the symptoms. I don’t think it will be forever, but at a time when my system is weaker it has brought some relief.
I’ve actually never heard of nightshades before! I guess I’m totally out of the health trend mindset, but for me, I think that’s a good thing. Still- this was fascinating! Especially the FODMAPs… I love a lot of them. Garlic, onions, apples- I love those! Sam eight nightshades! tomatoes and anything spicy. Agh! Thankfully I don’t think I suffer from any of this, but it is good for me to learn. Thank you for sharing!
Julia @ Drops of Jules recently posted…July Recent Reads
If you don’t suffer from digestive issues, there’s no reason to really care…other than general knowledge, I suppose! So no worries ;) When apple season comes around I will be definitely fitting those into my diet because they are worth it in most cases.
I’ve done plenty forms of elimination diets and my mom and I have eventually decided that avoiding fodmaps and nightshades make us feel our best. Like you said, we don’t totally eliminate them. But if we notice one meal is high in fodmaps, the rest of the day is low. All about balance!
Casey the College Celiac recently posted…Enchilada Stuffed Spaghetti Squash
Reading the list of offending foods breaks my heart a little because they are all so great. So it highlights for me how painful/uncomfortable your symptoms must be to be willing to give those things up just to feel normal (or better) again.
Megan recently posted…10 things you don’t need in your life anymore
Great post!! It can be really frustrating when finding what works best for your body, especially since it can change up on you! I’m so happy that you’ve found your triggers and that you know what you can and cannot have. That’s awesome!
Carly @ Fitliving Eats recently posted…No-Sugar Added Granola Clusters
I tried to eliminate FODMAPS but ended up taking it too far and eliminating anything that I ate that resulted in pain afterwards. AKA I was the most high maintenance person ever to feed. I may need to look into trying it again (the correct way this time) if my stomach doesn’t start to feel better soon.
Oh Em, I’m so thankful that you shared this, because I know that nightshades are a common offender for my dad, and I kind of wonder if FODMAP foods might affect my digestive system sometimes? As you’re walking down this path, I’m thankful that you aren’t reticent about sharing the journey. I truly desire that you would be able to feel good and be healthy too friend.
I have IBS and followed a low-FODMAP diet for a while, but found that it didn’t help a whole lot–only a few choice foods on the list are bothersome to me. On the other hand, tomatoes and peppers are very much a no! (Which is unfortunate because I miss Italian food, haha).
But it’s so interesting how everyone’s systems work so differently, even when they’re experiencing the exact same symptoms! Learning about what works definitely requires a lot of patience, and you’re right–I don’t think we ever find a way of eating that we want to follow forever. Live and learn, though! :)
Claire @ My Pink & Green Life recently posted…Life Lately: July 2016
I have definitely done an elimination diet and they are so frustrating! For me, none of the usual “patterns” worked so it was even more frustrating as my food intolerances were incredibly difficult to pin point. When it came to FODMAPS the high FODMAP foods to avoid where the ones I could eat whereas many of the low FODMAP foods made me really sick. Nightshades were a hit and a miss and so were salicylates and amines and every other food intolerance “group” under the sun.
It definitely taught me that you really need to listen to your own body though, so I’m thankful for that lesson!
Kristy from Southern In Law recently posted…Recent Things: Instagram Stories, Sleepy Puppies and Compulsive Cleaning
There are certain foods on the list than I CAN tolerate, and then some not on the list that I can’t tolerate. It’s tricky, frustrating and really individual.
Hi Emily!
Thank you so much for this post! My doctor recommended me to try a low FODMAPS diet to help with my stomach issues but I’ve been so overwhelmed by it. Meeting with a nutritionist to help me out with it all.
Your posts make me feel much less alone, so thank you <3
Feeling like you’re alone is awful, so I’m glad you can found some comfort. Please reach out to me if you ever want to vent! It’s not a seamless process (FODMAPs or otherwise) but through trial and error hopefully you can find optimal health :)
i have not done a full elmin diet but do notice a few odd things here and there. like all of a sudden a few years ago items i ate all the time sorta made my belly hurt like granny smith apples. well i found i could tolerate the really sweet apples like gala. then all of a sudden those seemed to bother me but like you i was having at least an apple a day. now i just have an apple every now and then with like pb. i found that combining some foods that caused me mild discomfort with other foods that do not seemed to help ? i have heard that cooking some nightshades helps people vs raw or even with FODMAPs ? any experience with that ? for example, i feel like roasted broccoli seems fine but to much raw broccoli is no bueno. i wish there was something where you would know so much easier what food caused you an issue. no garlic would make me sad ! but hey…you gave up gluten that is WAY harder than garlic. love your easy to understand speak here but also the links to more details if want them.
I definitely do better with cooked vegetables in general! I had one bad episode with cooked broccoli but maybe it just wasn’t roasted enough? I think you’re right about combining foods too. I’ve been trying to rotate foods in general (aka not a sweet potato every single day) and that seems to help.