The FODMAP diet consists of removing from the daily diet foods containing fruits, lactose, fruits and galacto-oligosaccharides and sugar alcohols, such as carrot, beetroot, apple, mango and honey, for example.
These foods are absorbed only in the small intestine, highly fermented by bacteria of the intestinal flora and are osmotically active molecules, which cause symptoms such as digestion, excess gases, diarrheas that can alternate with periods of exhaustion, abdominal inflammation and colic, particularly useful for irritable bowel syndrome.
- Symptoms of the irritable bowel vary from person to person.
- So it’s important for the individual to stay alert and try to identify which foods can cause discomfort to remove them from the diet.
FODMAP foods are those that contain carbohydrates and are divided into 5 groups, as shown in the following table:
Fruits: apple, pears, peaches, mango, ejudo or green Judeas, watermelon, canned fruit, nuts, fruit yokes and cherry.
Sweeteners: corn pot, honey, agave nectar and fruit jar, which can be obtained in certain foods such as biscuits, soft drinks, pasteurized yokes, jams, cake octopus, etc.
Fruits: kaki, peach, apples, rambuton or lychees and watermelon
Legumes: artichokes, asparagus, rouolacha, brussels sprouts, broccoli, cabbage, anise, garlic, garlic, onion, stews, abelmosco, chalote and red-leaf chicory.
Cereals: wheat and rye (in large corners) and couscous.
Fruits: apple, apricot, peach, nectarine, maman or mamoncillo, pear, plum, prunes, sanda, avocado and cherries.
Vegetables: hummingbirds, mushrooms and beggars
In addition to knowing foods that are naturally rich in FODMAP, it is important to know the ingredient list of processed foods, always reading the nutritional label of foods before buying or consuming a food, learning to correctly read the nutritional label.
Foods that may be included in this diet include:
In addition, the nutritionist may consider using probiotics as a supplement, as it has been found that people with irritable bowel syndrome may have an imbalance in the gut microbiota, some scientific studies have indicated that the use of probiotics could help alleviate symptoms. You know more about probiotics.
To have this diet, it is necessary to eliminate FOODS rich in FODMAP over a period of 6 to 8 weeks, taking care to identify if there is an improvement in gastrointestinal symptoms. If there is no improvement in symptoms, the diet may be discontinued after 8. weeks and a new treatment should be launched.
If symptoms improve after 8 weeks, food should be reintroduced gradually, taking into account one group at a time, for example, starting by introducing FODMAP-rich fruits, such as apple, pear and sand, observing whether intestinal symptoms recur.
This gradual reintroduction of food is important so that it is possible to identify the foods that cause abdominal discomfort, since they should always be consumed only in small corners or avoiding them, in a way that is not part of the daily diet.
The FODMAP diet can result in low intake of important nutrients for the body, such as fiber, carbohydrates and calcium, which are limited to foods considered healthy during pregnancy.
Therefore, the realization of this diet should be guided and accompanied by a doctor and nutritionist, to avoid deficiency of certain nutrients, so it may be necessary to include a vitamin and mineral supplement.
In addition, it is important to remember that this diet is effective for 70% of patients with irritable bowel syndrome, so in cases where it is not effective a new treatment should be determined.
The following table continues with a 3-day FODMAP diet menu
It is important to remember that care should be taken to identify foods that cause intestinal discomfort, and that this diet should be followed for 6 to 8 weeks.
The songs included in the menu vary depending on age, gender, physical activity and whether there is another patient associated with it, as it is ideal to help a nutritionist make a full assessment and develop a nutritional plan tailored to your needs.
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