FODMAP, Digestion Issues, and Remedies

Eliminate High FODMAPs from your diet

FODMAP stands for fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. 

These are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. In some individuals, they can cause digestive discomfort like bloating, gas, and abdominal pain.

 A low FODMAP diet involves limiting or avoiding foods high in these carbohydrates to help manage symptoms.


Here is a more Detailed Explanation:

FODMAPs are a group of carbohydrates:
They include various types of sugars and sugar alcohols found in many common foods.


They are poorly absorbed in the small intestine:

The small intestine is designed to break down and absorb carbohydrates for energy. However, some FODMAPs are not easily absorbed in the small intestine.


They cause Fermentation in the Large Intestine:

When undigested FODMAPs reach the large intestine, they are fermented by bacteria, producing gas and other byproducts. Though this is normal and beneficial to the Gut Biome, it can also lead to unwarranted issues, as discussed in the following lines.

Key Aspects of Intestinal Fermentation:

Normal Function: It is the primary way the body breaks down dietary fiber that escapes digestion in the small intestine. Because the small intestine cannot break down the fiber, it reaches the large intestine semi-digested. Fermentation then occurs there to digest the remaining particles.

Benefits: This process produces healthy compounds, including acetate, propionate, and butyrate, which maintain a healthy microbiome.

Byproducts: Fermentation produces beneficial short-chain fatty acids (SCFAs), which provide energy for colon cells and support gut health. The fatty acids and gases (like butyrate, hydrogen, methane, carbon dioxide) are expelled, with excessive production sometimes leading to bloating or discomfort  

Fermentation can cause digestive discomfort:
The fermentation process and the resulting gas can cause symptoms such as bloating, gas, diarrhea, or constipation in some people.

Low FODMAP Diet:

The low FODMAP diet is a temporary dietary plan where individuals limit or avoid foods high in FODMAPs. This can help in the identification of trigger foods and thereby reduce symptoms (if the intake of such foods is avoided) for individuals who experience digestive issues after eating foods high in  FODMAPs.

Examples of Foods High in FODMAPs:

Oligosaccharides: Fructans (found in wheat, rye, onions, garlic) and galacto-oligosaccharides (GOS) (found in legumes/pulses).

Disaccharides: Lactose (found in dairy products).

Monosaccharides: Fructose (found in honey, apples).

Polyols: Sugar alcohols like sorbitol and mannitol (found in some fruits and candies).

Further Explanation:

The term "Monosaccharide" refers to a single sugar (carbohydrate) molecule. 

In contrast, a disaccharide is a molecule composed of two combined molecules. 

An oligosaccharide is a carbohydrate of two to ten molecules. 

Polyols are hydroxide compounds that are easily soluble in water.

Fructans are a type of carbohydrate (a chain of fructose molecules) that are not easily digestible for some sensitive individuals. 

Fructose is a simple sugar, whereas fructan is a complex chain of sugar molecules. Sugars are carbohydrates that provide energy to the body.

Remedies & Treatment

The treatment involves the identification and avoidance of High FODMAP items. It consists of three phases.

Elimination Process: At this phase, you will keep eliminating the High FODMAP items gradually from your meals. You may experience some relief in your body after one or two weeks.

Reintroduction Phase: After 2 to 3 weeks, you can begin adding the items one by one to your plate of meals. At the same time, keep watching for the return of the digestive issues. By doing so, you can identify which item is causing you the problem.

Maintenance Phase: This is the final phase where you identify which FODMAP items are good for you and which are problematic. Thereby, you can finalise your food chart and adhere to it consistently.

This article by the Cleveland Clinic provides a detailed list of foods High in FODMAPs and their substitutes (Low FODMAP foods). You can test your diet components using their chart to confirm which food items are causing trouble for you. You can alter your food compositions accordingly.

Gut Biome - What is it? How Does it Affect Your Health?

Gut Biome is a community of microbes (bacteria and fungi) that live in your intestines, interact with your digestive system, and contribute to your health and immunity. Your food habits and genetics define your Gut Biome.

Your gut biome carves your physical and mental health. But a healthy biome/microbiome depends on your food choices and the environment surrounding you.

The "gut biome," also known as the gut microbiome, refers to the community of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in the human digestive tract. These microorganisms play a vital role in various bodily functions, including digestion, immune system regulation, and even mental health.

Here's a more detailed explanation: 

What it is: The gut biome is essentially a miniature ecosystem within your intestines, populated by trillions of these microorganisms.

What it includes: The Biome encompasses a diverse range of bacteria, viruses, fungi, and other microorganisms. 

Why is it important:

These microorganisms are crucial for Digestion: They help break down and digest food, extract nutrients, and train and regulate the immune system. 

Other functions: They influence our body metabolism, mood, and, potentially, even prevent disease.

Individuality: Each person's gut biome is unique and can be influenced by factors like diet, environment, and even genetics.

Dysbiosis: An imbalance in the gut microbiome, where harmful microorganisms may outnumber beneficial ones, can lead to various health issues.

In essence, the gut biome is a complex and dynamic community of microorganisms that significantly impacts human health and well-being.

For some important points, please refer to this article: "20 things you didn't know about your gut biome" on NIH.com

PRP Treatment Meaning and Significance

Intra-articular PRP (Platelet-Rich Plasma) treatment involves injecting a concentration of a patient's own platelets into a (damaged) joint to promote healing and reduce pain. This is often used for conditions like tendinitis and osteoarthritis (OA), where cartilage damage and inflammation are present. Platelets release growth factors (bioactive proteins) that stimulate tissue regeneration and reduce inflammation, potentially offering a more effective, longer-lasting solution than some traditional treatments. 

Here's a more detailed explanation: 

• What it is: PRP treatment utilizes a patient's own blood, which is drawn and processed to concentrate the platelets. These platelets are then injected directly into the affected joint. 
• How it works: Platelets contain growth factors that are crucial for tissue repair and regeneration. When injected into the joint, these growth factors stimulate the body's natural healing process by promoting cell division, vessel growth, matrix formation (secretion of osteoid/collagen that transforms into rigid bone), and new cell formation.  
• Which conditions get treated: PRP injections are commonly used for knee osteoarthritis (OA), other joint problems, and tendon inflammation and injuries. 

Benefits: Studies suggest that PRP can be more effective than standard treatments like hyaluronic acid injections (substances derived from animal tissues or plants like wheat and corn). They were found to be more effective in younger, more active patients with early-stage OA. It may also reduce pain and improve joint function.

Safety: PRP injections are generally considered safe because they use the patient's own blood, minimizing the risk of allergic reactions or other complications.

LIMITATIONS;

The effectiveness of PRP (Platelet-Rich Plasma) injections typically lasts for six to nine months, although some individuals may experience benefits for up to two years or more. The duration can vary based on factors like the individual's response, the severity of the condition being treated, and adherence to post-treatment care. 

Initial Improvement:

Noticeable improvements from PRP injections may take four to six weeks to appear.

Peak Effectiveness:

The PRP continues to aid healing for several months, with benefits potentially lasting for six to nine months, and sometimes up to two years or more.

Individual Variability:

The duration of effectiveness can vary significantly between individuals and conditions. 

Maintenance:

Some individuals may require additional injections to maintain the benefits over time

Factors affecting Effectiveness:

Part of this is due to the number of red blood cells in your plasma. 

When we extract platelet-rich plasma from your blood, we often see that some people receive less PRP than others. 

Less PRP means fewer growth factors, which can result in your outcomes not being as good as they could have been. 

Sometimes, poor cardiovascular health and a compromised immune system can hinder our body’s ability to regenerate. 

Certain pharmaceuticals, over-the-counter pain medications, recreational drugs, and alcohol can reduce the effectiveness of your PRP procedure.

Note: This article is based on some collected points and browsing results and is not professionally or personally evidenced.

For more information, please go through this article from WebMD.

How to Eat Fruits - When and How Much to Eat? A complete Understanding of Fruits

Fruits are a good source of many nutritional values that help your body to develop immunity against infections and diseases. Antioxidant fruits like Blue Berries, Straw Berries, Grapes, Mosambi, Orange, and Lemon are very important for protecting you from viral diseases including Coronavirus. 

So, develop a regular habit of eating fruits at least once daily. Keep changing the type of fruit often or according to the seasonal availabilities so that you can get the full benefits of eating multiple fruits. I am providing you some important facts also in the below paragraphs regarding the nutritional values and the ways of eating fruits. It is good to make a combination of two-three varieties of fruits in your daily plate, if possible. depending on your likes and tastes. 

How Much Food Should I Eat - My Plate of Healthy Meals

If your body doesn't get enough food, it will become weak and sick; and you won't be able to perform your duties properly. The human body needs food for growth and also for being able to keep oneself healthy and active. So, proper nutrition is essential for the body. You need to eat healthy food that consists of all the required nutrients in a good combination. To get all kinds of nutrients, we need to consume sufficient quantities from each and every class of the five food groups like grains/cereals, pulses/legumes/nuts, vegetables, fruits, and milk products.