Have you ever eaten a nice healthy meal and then a few hours later, wonder what you did to deserve all the side effects?

For example, maybe you make a beautiful salad loaded with fresh veggies, healthy fruits, and sprinkled with nuts and a homemade dressing.

And then an hour or so (or maybe even a day or so) later, your digestive system is in an uproar.

I’m talking about a bloated stomach, gas, a stomach ache and maybe even an extra trip or two to the bathroom (or for some people, not enough bathroom visits!).

Now, obviously if you’re having chronic issues you need to check with a doctor to get to the bottom (no pun intended) of it all.

But a big cause for many people is a problem digesting fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

I realise that probably sounds like a foreign language ... so I’ll break it down for you real quick!

 

They are called FODMAPs for short. FODMAPs are carbohydrates that your intestines have a hard time absorbing.

As a result, they ferment right inside your body – and that leads to waste products that can cause gas, bloating and sometimes pain.

Plus, FODMAPs draw liquid into your intestine, which can lead to diarrhea.

It’s not known exactly how many people have issues with FODMAPs, but it’s an issue that’s also linked with IBS, which affects about 2 in 10 people in the U.K.

Here’s the ironic part: some FODMAPs actually are prebiotics that are good for your gut!

The list of FODMAPs is long and includes everything from certain grains (wheat, rye, barley, etc.), some dairy products, legumes, and many fruits and veggies.

You can see a rundown here: www.healthline.com/nutrition/foods-high-in-fodmaps

Because these foods are good for us, it’s NOT recommended that most people cut them all out. Plus, because there are different types of carbs involved with FODMAPs and not every type might cause symptoms for you.

But figuring out exactly which foods are behind your issues can go a long way toward easing your symptoms. 

One of the best ways to do this is to keep a food + symptom diary.

In it, you write down what you ate and then any symptoms you are noticing afterwards. This will help you pinpoint any patterns.

Example: Over time you might notice you have issues after eating apples, garlic, mushrooms or watermelon – all of which are high FODMAP foods.

You might also find that you can tolerate a certain amount of one of your trigger foods … or none at all! Or you might find out that after taking a break from it, you can tolerate that food again.

It’s a huge learning curve!

Like I said, it’s always important to talk about any digestive (or other!) issues with your doctor– and it’s also important before making big dietary changes.

But doing a little detective work can go a long way toward making informed choices!

If you're ready to get back into the habit of exercise and eating well, why not download my 10 DAY MIDSECTION MELTDOWN PLAN

You’ll get 10 daily workouts to do at home and a 7 Day Reset Plan which gives you recipes to use if you want to follow a simple nutrition plan to banish that bloated feeling and reset your energy levels.

I understand that not everyone wants to join Facebook to access my online workouts so I put this plan together for those of you who just want to plug in and play without having to be part of a group.

Once your payment has been confirmed, I’ll e-mail you the Midsection Meltdown Manual which has all the links to follow the workout videos at home with me along with the simple 7 Day Reset Nutrition information and your progress plan.

 

Make it an amazing day,

Nicki xx

www.nicolacarless.com

 

PS: If you need some help to be consistent with your exercise sessions then my online sessions may be more suitable for you.

You can exercise with me daily from the comfort of your own home! There are sessions to suit all abilities, levels and tastes.

The online sessions are held in a private Facebook group. There’s a mix of LIVE sessions and pre-recorded sessions and they are between 30 – 45 minutes. If you would like to join us click HERE.

Classes can be done live or at a time to suit you...there are over 100 workouts in the group now which on signing up you get immediate access to.

PPS.   Here’s this week's timetable: