How many carbs to eat on low fodmap diet

We may make money using links upon this page, but we only back recommend products we. Why trust us? The dietary plan doesn’t involve fasting or any other unreasonable fads – nonetheless it still could be dangerous for a few, according to nutrition experts. Jan 26, barol16Getty Images If you have ever experienced terrible cramping or extreme bloating and immediately reached for your personal computer, there’s an excellent chance you’ve run into the reduced FODMAP diet.

As a diet made for people that have chronic gastrointestinal issues or bowel diseases – mainly Crohn’s Disease or irritable bowel syndrome – it could appear as an instant fit for anybody who could be feeling irregular or are hoping to reset their digestive tract. The truth? It could work wonders for a few by giving relief over weeks, but it’s not designed for everybody, professionals say. FODMAP means for fermentable oligo- di- mono-saccharides and polyols, a subset of short-chain carbohydrates that are resistant to digestion.

This implies that these types of carbs have already been proven to trigger digestive symptoms in all sorts of people, from excessive gas to stomach pain, says Michelle Pearlman, MDa board-certified gastroenterologist and physician nutrition expert within the University of Miami Health System. Plus some of the foods that are naturally saturated in FODMAP carbs are actually otherwise highly attractive for his or her nutritional counts in well-balanced diets.

Many high FODMAP foods are incredibly healthy actually, so you want to have the ability to include as many of these inside our diets as possible.

Below, we’re reviewing the essential principles of the reduced FODMAP eating plan, who should actively try the dietary plan at homeand how the dietary plan can help you make smarter decisions at mealtime even though you don’t have IBS. The dietary plan is structured into three different phases; In the first phase, foods that are saturated in FODMAPs are completely taken off the dietary plan or only consumed in not a lot of amounts. The most typical misconception concerning this program, Walder says, is that dieters believe these food types ought to be removed forever.

The next phase allows dieters to slowly reintroduce smaller amounts of different types of FODMAPs back to their diet, which is a good way to comprehend which types of foods saturated in FODMAPs actually irritate their bodies.

The 3rd phase, then, is a longer time where you can customize everything you eat on a normal schedule. Walder explains that lots of different foods contain moderate levels of FODMAP carbohydrate subtypes, but you may still be able to enjoy a few of these items sporadically. We’re breaking down a few of the ingredients which have the best levels of FODMAPs and everything you may be in a position to substitute: Vegetables: Garlic, onions, cauliflower, mushrooms, asparagus, and artichokes are all regularly high in FODMAPs, and really should be eliminated whenever you can during stage one.

Walder says it’s tough in order to avoid things such as garlic and onion in prepared products from snacks to sauces and seasonings tend to be prepared with these staples. Instead, grab veggies that are reduced triggering FODMAPs, including tomatoes, eggplant, carrots, spinach, zucchini, and bean sprouts. The very best fruits for the first two phases are low in fructosewhich include blueberries, kiwi, mandarins, oranges, papaya, pineapple, strawberries, and rhubarb.

Grains: Wheat is among the most controversial resources of FODMAPs, not since it contains egregious levels, but because we have a tendency to overeat it inside our diets. It could be within bread, pasta, cereals, and pastries – alongside barley and rye, it’s off the menu. Grab brown ricebuckwheat, oats, polenta, quinoaand millet instead. Legumes: You almost certainly have firsthand experience in feeling extra gassy after eating beans, so that it must not be a shock to listen to these nutrient-dense staples are off the menu.

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To, you should be boosting your tofu intakealongside protein-rich stuff like eggs and some nut varieties minus pistachios and cashews. Sweets: While ingredients containing low to moderate levels of sugar is not a dealbreaker, some sweeteners found in prepackaged beverages and desserts are saturated in FODMAPs that could impact your digestion.

Anything containing honey, agave, or sorbitol ought to be eliminated from your own routine for the first few phases of the dietary plan. The list can be available within an interactive application where one can track the foods you take in. If you are experiencing the common digestive conditions that could be addressed by a diet change – from bloating to constipation or even chronic diarrhea – it may seem the reduced FODMAP diet is ideal for you by default.

But while the dietary plan is intended to remove gas production and the symptoms connected with excessive gas, it must not be the first treatment option, unless you’ve discussed it together with your doctor first. For clinical professionals to appropriately diagnose a gut ailment properly – whether that’s gluten sensitivities, SIBO, gastroparesis, or a parasitic infection – the digestive tract needs to be subjected to all presssing issues.

There’s a good chance that eating foodstuffs exclusively lower in FODMAPs will still result in irregular digestion, as highly-processed stuff like bacon! Start Here: 7 Foods That Cause Inflammation If you have previously discussed eliminating extra FODMAPs together with your doctor, there’s an excellent chance you’ve been identified as having a chronic issue, such as for example irritable bowel syndrome. As the diet can help address belching, bloating, excessive diarrhea and flatulence, most of the prohibited foods are actually a few of the healthiest options for individuals who are actively attempting to lose weight because of their low calorie counts and high fiber content.

That said, there might be a few methods to glean some useful insight out of this trending diet, particularly if you feel frequently feeling unbalanced after mealtimes. Walder says there’s an abridged version of the dietary plan, so to speak, referred to as “FODMAP Gentle” which may be able to assist you to pinpoint specifically which foods are leading to you discomfort.

Perhaps then they may only have to remove or lower their intake on a couple of ingredients, and not necessarily feel the full elimination diet. More than not often, though, if people ate unprocessed just, real food, they’d feel a lot better to start with.

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142 Comments

  1. Please add proper cc. Or enable viewers to help do it. Auto-gen cc is too hard to follow.

  2. Did you get healed using this technique? And how long? Also noticed chickpeas? It said no chick peas.

  3. Thank you for sharing! I am just now beginning the elimination diet, and this was helpful to me. What a strange place to find ourselves in..

    • So glad it was helpful ☺️ It is so bizarre to be limiting so many healthy foods for the sake of our health 😅 Good luck! x

  4. The confidence factor of going out and eating whatever with regrets is so true.

  5. Thank you! Have a vegetarian guest who is on FODMAP (is that the right expression?) coming for a week in September-bit worried I won’t feed him properly. Feel a bit more confident now 👍

  6. Yes. lol I always check labels its definitely second nature since going vegan. Even foods I eat often I still check the labels! just to make sure the company didnt change the recipe and make it non vegan or something LOL. weird. I know but its what I do. Haha. Great video!

    • this. i hate it SO much when companies just up and change the recipe and ingredients, and then DONT EVEN MENTION IT 😟😟😟

  7. Thanks for your video. Your tips are excellent! However, I am confused about a couple things.. If garlic is bad, how is garlic-infused olive oil good? Polenta is made of corn. On the list my doctor gave me yesterday, corn is on the not allowed list.

  8. You are so beautiful.
    Good video, very informative. Thank you.

  9. I share with you this application that really helped me prepare my meals

  10. I love your channel!!! You ve give me hope. I m struggling with IBS for about 3 mounths and now ive decided that i want to be stronger than this health issue. Thank you!

  11. im so so happy i found ur channel. definately downloading ur ebook. starting a lowfodmap next monday 🙂

  12. Fixin to start low fodmap after years ago my GI reccomended it but I ignored it til now. Thank you for this super informative video!

    • Hi Tom, There have actually been some small-scale studies showing the lowFODMAP diet reduces pain for fibro patients so it could definitely be worth ago xx

  13. I have not been diagnosed with ibs but Ive been experiencing bloating and stomach discomfort recently. Doing research led me here. I think Im going to completely eliminate high FODMAP foods from my diet and see if I feel any better. I dont eat gluten and was vegan for years. What you say about getting used to not eating out is the truth lol. Anyway, this was helpful. Hope to see more from you soon.

  14. I talked to my doctor about this way of eating i am new just about to start and he knew about it straight away and is really supportive me me going vegan and Low fodmap i have been trying almost 100 vegan food the last 5 months but want to get it to total. these videos really help will tell him about your project. and posts here

  15. You have beautiful blue eyes, btw. I am trying to stay vegan since Dec 1. I have made almost 30 new recipes since then and my husband and I have spent most of the month in the bathroom. He really can’t have that at his job! We only have about 5 we we liked well enough to repeat. I have been reading cookbooks nonstop. I can’t wait to get the one you recommended!

  16. Thank you so much for your insight! Ive been struggling with my health for a while now, trying out so many things diet-wise, all to no avail. I only recently hit upon the FODMAP link & have experimented a little & seen some positive results. I wonder, on the low FODMAP do I have to eat much less? Im already super thin & am concerned I might disappear

  17. I’m in so much pain from a flare up – thank you for this. I really need to try this. I’ve been diagnosed 2 weeks ago after suffering with this for the last 3 years. I keep getting flare ups every 3/4 weeks. Wish me luck!

  18. I just found your channel and I subscribed immediately. I have suffered from IBS my entire life and never heard of the low FODMAP diet. I am nor vegan but am not apposed to eating vegan meals. I am going to be watching a bunch of your videos. So excited to start my FODMAP journey. 🙂

    • I hope you find the videos helpful! And that low FODMAP helps you as much as it has me xx

  19. Oh, I wish I had found you when I started this journey. Thank you for sharing.

  20. I followed the diet for a while and hated it! Your tips are great and I wish I’d seen it before.

  21. Why are raisins not okay and grapes are okay? Its the same thing. Is the difference in the amount eaten?

  22. I’m now starting this and your video has helped me feel less afraid. I’m not vegan but I am celiac so I know how exactly how hard it is to navigate at this initial stage. Thanks.

    • Chris Mason me too! Also celiac starting this but it’s only been two weeks and I’m feeling a difference 🙂

  23. Wow thank you so much for this video! I just came back from my doctor who thinks I have IBS and gave me a list with all the things I cant eat during the diet… Oh dear. Ive been eating basically everything on the no go list, and Im trying to eat more vegan/vegetarian lately, which doesnt seem to be the easiest combination. My big question now is: where to start?! Your channel is a really great discovery for me, and you have such a calm and friendly vibe around you, it makes me a bit more confident that Im gonna be able to do this 🙂 So, thank you! I guess Ive got a lot of videos to catch up to! 😀

  24. Oh my God Im so happy I found your channel I literally have tears in my eyes! I cant wait to peruse your channel! Thank you so much!! Bell Notis ALL THE WAY ON 😀

  25. I know this video was posted a year ago, but thank you! I’m starting a LowFod Map diet in a week or so, and I am terrified. It means a lot to have calming resources like yours

  26. This channel could make me a vegan, with IBS I thought it was imposible 💚

  27. Omg thanks for the video & the list I’m so happy I found someone who’s vegan & suffers from it too 🙈

  28. When you got to number 7, I actually broke down and cried. It came from no where, I didn’t even realize how overwhelmed I was. Thank you for your warm words of encouragement.

    • Oh Jennifer 💕 I hope youre feeling okay now. Its a difficult diet but getting control over IBS is worth it! Xx

  29. Geez you are so beautiful!! You can tell the diet keeps your skin glowing and those eyes as bright as can be!! The accent is just the icing on the cake!!

  30. I love this video. I started the elimination diet four weeks ago and I’m beginning to think it’s not working for me. Some days I can see results but there are others when my pain and discomfort is so bad I just feel like giving up. Would you have any tips on what to do after the 6 weeks? Are you permanently on an elimination phase?

    • The Wild Gut Project Thank you so much. I’m vegan also so I bought that book by Jo last year. It’s so good!

    • Its time to get onto the rechallenges then! After a few weeks you start testing the individual fodmaps in varying amounts to work out the max amount you can tolerate of each one. Then you move onto a modified low fodmap diet where you eat as high fodmap as you personally can. This video should help explain;

  31. Thank you so much for the advice. You have been so very clear and lovely presentation.

  32. Did I hear you say you can eat garlic infused oil, but not garlic? Why is that? And isnt this supposed to be a short term diet, where you heal and then youre able to add more foods back into your diet?

    • Supposedly garlic infused oil is lower FODMAP but I have tried it and it personally gives me major problems and it doesnt even have that much flavor so not worth it all for me. I guess for other people, their threshold is higher to tolerate it

    • Actually I just remembered that I read somewhere that some really fresh garlic isnt too high FODMAP so surely garlic-infused oil would be high?

    • Yeah I was wondering about the oil too. I think this diet is for people who have bad reactions to high FODMAP foods and so it is likely to be a permanent diet.

  33. Excellent advice and very helpful. Im needing to create an entire low fodmap diet for my 13yr old and it is so completely overwhelming.

  34. Omg I typed in Vegan low FODMAP on YouTube and didn’t expect to find anything but your channel is SO HELPFUL I wanna cry❤️

    • Thats exactly why I decided to start the channel! I hope low fodmap helps xx

  35. If anyone reads this and maybe is around the age of 16, I really need someone with whom I can talk about this😭♥️ So if anyone also wants to have some support, Im here❤️

  36. As someone with experience, would you eat this vegan protein bar (Slim Bar by Nugo) with the following ingredients: Protein blend (soy protein, soy crisp, tapioca starch, salt), soy protein, rice protein, dark chocolate (unsweetened chocolate, cane sugar, cocoa butter), chicory root, vegetable glycerin, peanuts, peanut flour, almonds, rice bran, natural flavors, peanut extract, salt.

    Thanks!!

  37. I feel so lost in trying to get this figured out but i know i cant keep having the bad stomach issues… but its hard when you have kids and have spent your whole life cooking and eating the same way.. also seem to have no friends and family that have knowledge about anything remotely simular… but im determined to figure it out and find any way to make things better/ more manageable… thanks for the tips! Also finding everything i looked at on the labels has onion and garlic and high fructose corn syrup in it and ive found those to be major triggers for me… bummer haha

  38. I’m about to start this diet and I literally want to cry already. So many foods that I love are going to be going away. Part of me just want to feel awful then to start living a life with what sounds like a life with so much bond food. Thanks for the video.

  39. Im so glad you talked about a food diary. This is the main tool I help my clients use to figure out their symptoms and track how theyre doing.

  40. Okay I have to give this a go, I’m glad I can still get enough nutrients on a vegan FODMAP diet, when my doctor mentioned it, I thought I’d have to give up all my favourite foods, well I’m sad to give up apples 😢

    • Yes i had to give up apples too and bread , garlic unions basicalky anything sweet. I can have bananas my hubby making me special bread cannot have wheat. So your not alone i must admit at first had abit of a mental brake down now ok starting to like low fodmapp diet😌

  41. Where can I find a free 1 week meal plan menu for the first 2 weeks of the Elimination phase?

    • Im not really sure tbh. I made one with a dietician for my online course but it took weeks of dedicated recipe development and costly nutritional assessments to produce. Im not sure Id trust one that was was free. It would be best to speak to your Dr/Dietician x

  42. if you don’t completely cut out 100% of the things but most of it can you still have some success? do some things trigger some and not others?

  43. I got diagnosed with SIBO. Now I take herbal antibiotics and Im giving the FODMAP diet a shot. But in addition to that I am also not allowed to eat nuts, tomatoes and pineapple (since I am allergic to those).
    So atm I am Vegan, Glutenfree, Low-FODMAP, No nuts, No tomatoes, No Pineapples and low sugar… I dont even know what to eat anymore lol

    • Ah man, yeah that doesnt leave much! Youre going to need a very creative dietician to help you 🙈 There are slower but less restrictive protocols for seeing which FODMAPs are your triggers so they will probably opt for that xx

  44. 4:40: Yes, and with having suffered, you should appreciate the lessening of symptoms. And as long as you get enough nutrients, you should be happy to just eat for health and energy. As time goes on, that is.

  45. Thank you so much my doctor just told me I need to start this diet your video was very helpful

  46. So Im new to this elimination diet thing… when you start bringing back in foods after the month is over how long does it take for you to start feeling sick after you eat it?

  47. Glad I found your channel and this video. I suspect I have IBS and getting all the tests out of the way. Knowing all this ahead of time will be really useful if so. Dr told me basically to see if its any specific food, so I guess a food diary is what she meant. I know I am sensitive to gluten (was GF previously but started eating again), cant have dairy, and many of the things upsetting me recently were high fructose. This diet seems like it would be really good for me.

  48. One of the more difficult things for other people to understand is that some foods can be eaten in limited amounts. I usually tell people that I cant eat wheat (because wheat usually comes in large quantities) but when I say its okay if, say a sauce, contains a tea-spoonful of wheat, then they look at me as if Ive lied about my dietary restrictions.

    Also, if Im really hungry and theres no low fodmap food available, Ill have to eat whatever is. That leads other people to think Ive deceived them about my diet.

    Has anyone else had a similar experience?

    • Completely! I get quite a lot of confused comments on my videos of recipes because of the limited portions x

  49. I have ibs and my mom said my first issues started when I was nearly 2. So it’s all I know. I haven’t tried the FODMAP diet yet because what throws me off is there’s more veggies and foods in the low FODMAP category that absolutely kill my stomach and a lot of my safe foods are in the high FODMAP categories. Does anyone have this issue? Did you try out this diet and find that your safe foods aren’t actually safe? I love garlic and it never gives me issues, but perhaps it does just in a different way than my usual danger foods?

  50. Love your channel. Any bread recipes that dont have maize flour ? Thanks xxx❤️💕❤️💕❤️💕

    • The Wild Gut Project thank you. Can you share them or do you have them on a website? My daughter is doing fodmap and is also intolerant to fructose and has various allergies…… nightmare.

    • Yes! Ive got a few on sourdough bread, which is a low fodmap godsend 🥖🙌 x

  51. not eating animal products? Seems to avoid some of the issues, at least. Are there any resources/books on vegan low fodmaps?

  52. Thankyou for these tips. I can so relate. Yes feeling overwhelmed ATM with choices, eating out, feeling left out etc, etc. as a newbie. Great tips. I’m following the fodmap Monash Uni app which is helping with choices. Red is Stop and Green for Go! I will do a diary

  53. Thanks for this video, been really struggling with my IBS & this gives me some hope I can get it under control xxx

  54. Thank you! This is phenomenal 🙂 Im just looking into FODMAP right now, and this is really good to hear! Also, love the vibe 🙂

  55. capsicum/peppers set me off so badly and people just dont understand. Im just dipping my toes into low fodmap now but previously if I eat out the restaurant does not care in the slightest that I have advised allergen (for lack of better word that would be understood) and just chuck the capsicum into the meal anyway. Its incredibly frustrating. I know the word for capsicum in about 4 different ways now….

    Not to mention people just think youre making things up in regards to bowel issues and digestion its like because they cant see it it doesnt exist. They cant believe that sometimes I am in so much pain I cant move or get so bloated I look 6 months pregnant and its painful.

    Thank you for the tips and the recipe book recommendation!

  56. Hi, I used to be strictly vegan for years, but found my digestive issues were still not being addressed. Finally, a dietician told me to do the FODMAP elimination diet and I am about to embark on a new food discovery journey! Thanks for your tips, I shall certainly be taking them on board as I start clearing my cupboards, researching and gathering so quick east go-to recipes. I already have a snack stash container system 🙂

    • Yes! So excited for you to get back to vegan 💚 I felt terrible when I first went vegan but I was just way over doing it with the FODMAPs. I hope this diet helps you as much as it has me xx

  57. I have been put on the Low FODMAP diet today by my GP. It’s all a bit overwhelming but your video has really helped x

  58. I bought fodmapped 4 grain raspberry maple biscuits.
    A large box but when I opened it, it was more than half empty!!!

    Technically fodmapped did nothing wrong. The weight they quote on the pack is probably correct so what is my problem?
    Well my gripe is the excessive amount of packaging, clearly designed to deceive buyers into thinking they are getting a full pack of biscuits.
    The measly taste is nothing to write home about either.

    What is more it contains only 15% of Australian ingredients. Where is the remaining 85% of ingredients from?
    Is it sourced from accredited overseas suppliers meeting minimum hygiene standards?
    After all thats the least you would expect from manufacturer claiming to sell a healthy product.

    fodmapped?
    no
    fodscammed!!!!

  59. White corn tortillas are pretty much my best friend. Use them for any kind of sandwich, just make it a wrap instead. Oddly even works for PB + jelly.

  60. Thank you! I have just been diagnosed with IBS and have been trying this low FODMAT diet for a week now. While some of the harshest symptoms have been alleviated a good bit, I am a long way from feeling well and normal. I spend most of my time exhausted on the laz-e-boy arm chair. Being a bachelor has made this especially hard as I have had to work this all out myself while Ive been flat out sick. Ive been getting disheartened, honestly, and this presentation has helped me galvinize my focus and determination onto getting on top of this.

    Yours is the first audiovisual presentation I have seen on this subject, and it helps a whole lot! Aside from the actual practical tips, just seeing a healthy looking, intelligent young woman talk about this helps in normalizing it. Thank you!

    P.S. I have been thinking of pretty well starving myself just to feel normal. The massively restrictive diet I am already on (Though I am only recently diagnosed, I have been cutting things like caffeine, sugar, meat, alcohol and also quitting smoking for over 6 months) has not yet gotten me feeling ok enough to function. Will pretty much starving work, if for only a day or three?

    • So glad my video has helped motivate you… Its just a restrictive diet! Especially when, like you said, you feel unwell. Id encourage you to find some lo-fodmap recipes you enjoy (lots on my website/channel) and avoid starving yourself. If you are feeling some improvement already thats really really promising!! It should continue to improve 🤞xx

  61. I have celiac and IBS and Im going to start eliminating caffiene, alcohol, and fried foods starting today. If that doesnt work Im going to start doing this. Its so depressing to be so restrictive but I cant live in pain anymore.

  62. You can eat garlic oil. Also not everyone is going to be sensitive to fructose. I am not in small quantities.

  63. Just got diagnosed a few days ago, I have been struggling with these symptoms for the past 4 years, I am so glad I am not alone in this. Thank you for this video, love from South Africa!

    • Im so sorry youve been struggling for so long! I hope low FODMAP can help xx

  64. thank you for the great tips, very useful before I start the elimination stage of the low fodmap diet

  65. Hi Carrie, Im very happy I found this video. Thanks!! Ive saved the recipes that are on your website as well, they look great. Ive been really struggling with IBS the past 7 months or so. Ive had problems for years already but never thought of my problems being related to IBS because they werent as frequent as they are now. This week my doctor confirmed that I do have IBS and Im going to see a nutritionist very soon. This video is a great kickstart and Im so excited about not having to worry as much when I go on trips, go to work, etc. etc. My IBS has really held me back from doing certain things. Keep up the good work and spreading the word, IBS is not that well known I realized. Thanks a lot!

    • @The Wild Gut Project loving the recipes! Ive been on the fodmap diet for 1,5 week now and already feel really good! Just one evening of not following that and it came back to bite me in the ass haha.

    • Im so sorry youve got IBS too, although I can relate to the relief of having a diagnosis and plan of action! Hope its going well with your nutritionist and you like recipes! xx

  66. #5: I actually go in details until they are disgusted and stfu, they dont ask me anymore.

  67. Whats even worse is when you find you cant eat any high FODMAP foods AND then some like Canola oil and others that are supposed to be safe and you dont have a clue why. You just know it makes you suffer. every. damn. time.

  68. Really good tips, especially that becoming ‘cocky’ when feeling a bit better. So true. 😂

    • Carrie Gill thank you for clarifying this ….I’m going to try this way of eating x

    • Luckily Garlic-infused olive oil it okay! Because FODMAPs are water soluble, they do not dissolve into the oil, hence the garlic oil is lowFODMAP. Id recommend going through the Monash FODMAP app for similar exceptions ☺️ x

  69. I’ve just joined your program and I loove your videos. How are you doing? Did you stop making videos entirely ? Are you still helping people?

    • @KaroAdC aw thats such a nice thing to say! Im extra looking forward to getting started again now 😊

    • The Wild Gut Project yes I’m Karolina 🙂 your videos are wonderful and really you are going to have tons of clients! You’re doing such a great job and your personality is so nice and kind. Looking forward to see you again !

    • Hi! Are you Karolina? Thank you for joining, I hope it helps you! Ive kept things running, but took a break from making YouTube videos because I was struggling with it on top of work, but the break ended up much longer than I intended for various reasons 🙈 I need to fix my laptop and then Ill start making videos again! Xx

  70. So glad I checked out your youTube video.Just got back from Mum and Dads where theres nothing I can eat and it upsets them. Mum is just as sick as me but she refuses to see the diet link. Well she is 90 so be it.

  71. Im one week into elimination, I so needed this! Thank you so much! 🙏

  72. AMAZING VIDEO I have problems with the second one EVERYTIME even my family has to stop me sometimes

    • it is hard, especially as there are hours between eating a trigger food and symptoms starting! x

  73. when on low fodmap… and you really crave this thing. it is literally is it worth the pain. XD

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