What happened to my gut health?/腸活について

腸活について

読みにきてくださり、ありがとうございます。

*日本語は、英文の直訳ではなく、簡潔に書いています。

この記事は、腸活とFODMAP食について、書いています。

FODMAPとIBSについては、この記事に掲載しているサイトや、あゆさんのnoteをご覧ください。

私は健康を維持するために、気をつけていることがあります。

健康には、ヨーグルトが良いとよく言われますよね。乳酸菌がいいからとも言われます。

コーヒーには、牛乳を入れる代わりに豆乳を入れることもありました。豆類は、たんぱく質があるし、女性には良いと言われてたりしますね。

ある日、豆ご飯を作ったんですよね。一番好きな食べ方なんですが、その後、数日ほど、体調を崩しました。この時、食べたものが悪かったのかなと思ったのですが、食材が悪いということではありませんでした。でも、はっきりした原因もわからなかったんですよね。

少しづつ体調は良くなったのですが、定期的に不調が起こることがあったんですよね。豆類だけじゃなく、夫と外食に行ったカレー屋さんでも食べたナンとラッシーも原因かもと思った時がありました。

病院にも行きましたが、アレルギーではないと分かりました。ですが、結局はっきりした原因も分からず、それ以上の通院はしませんでした。

たまたま知ったIBSとFODMAPについて、調べるようになり、参考になる本も見つけたりしました。本に載ってる低FODMAPのリストがとても参考になり、体調も改善していったのです。

高FODMAPの食材を少し避けてみるだけでも、私にとっては良かったです。高FODMAPの中には、小麦、豆類、ヨーグルト、豆乳がありました。私は、深刻なIBSの症状があるわけではないから、少し避けてみるだけでよかったのかもしれません。

これからも自分の体調も見ながら、FODMAPのリストを参考にしたいと思います。

What happened to my gut health?

Thank you for coming to daisy's note.

This is my article related to gut health. I've been considering how I could improve my health condition by certain diets.

In this article, I will write what had happened to my gut health and how I found out about FODMAP (Fermentable, Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols) foods and IBS (Irritable Bowel Syndrome). For details of the words, please refer to the website below.

I have been trying to improve my health condition by considering my gut health. To keep your good condition, many people may hear that yogurt is good for digestion from containing lactic acid bacteria.

I also tried soy milk instead of milk for my coffee. Beans have protein and I heard that they were good for women's health.

One day, I had green peas to cook and cooked them with rice. This way of cooking was one of my favorites. After the meal, my condition became unwell and continued for a few days. I first thought something was wrong with what I ate, but I couldn't find the particular cause of it. The food I had wasn't getting bad at all. 

My condition was getting better about a week later, but I kept continuing to feel unwell once in a while. This bad condition wasn't only from beans. Other day, my husband and I went out to eat our favorite Indian curry restaurant. After the meal, my condition wasn't well again. I had curry with nan and lassi. 

These bad condition happened once in a while, but it didn't happen every time. I also went to see the doctor about this, but it wasn't from allergies either. At this time, I was only predicting if I had allergies or not. So I didn't get further checkups. 

I kept searching for information about gut health and found about IBS and FODMAP. The information I found was all new to me, so I also found a recipe book. I learned about the food list that may help me to keep good condition. After trying to avoid the high FODMAP foods, my condition became better and I haven't caught a cold so often as before. 

This food list helped me a lot. The high FODMAP foods included yogurt, wheat, beans, and soy milk. It seems that I didn't have serious IBS symptoms though. I tried some recipes on the book and felt that my condition was getting better. If I avoid the high FODMAP foods or keep my balance of having them, I still can have the high FODMAP foods.

I would like to introduce other high FODMAP foods that I was eating daily next time. I was continuing to have high FODMAP foods not knowing that they were making my condition worse. 

Thank you for reading and more details of FODMAP are as below.

References of FODMAP /FODMAPについての参考サイトなど

読んでいただき、ありがとうございます。
望*daisy
2025.10.9日本語追記