The FODMAP diet involves eliminating foods containing fructose, lactose, fructose, galacto-oligosaccharides and sugar alcohols such as carrots, beets, apples, mangoes and honey from the daily diet.
These foods are poorly absorbed into the small intestine, are strongly fermented by bacteria from the intestinal flora and are osmotically active molecules, causing symptoms such as poor digestion, excess gas and diarrhea, which can alternate with periods of constipation, abdominal inflammation and cramping. being particularly useful in cases of irritable bowel syndrome.
- Irritable bowel symptoms vary from person to person.
- So it’s important for the individual to be aware of this and try to identify foods that cause discomfort to eliminate them from the diet.
Fodmap foods are always carbohydrates and are divided into 5 groups, as shown in the following table:
Frutas: caqui, pêssego, maçã, lichias e melancia
Legumes: artichokes, asparagus, beets, Brussels sprouts, broccoli, kale, anise, garlic, onion, peas, bevel, shallot and red leaf chicory.
Cereals: wheat and rye (in large quantities) and couscous.
Fruits: apple, apricot, peach, nectarine, piglet, pear, plum, watermelon, avocado and cherry.
Vegetables: cauliflower, mushrooms and peas
Thus, in addition to knowing foods naturally rich in fodmaps, it is important to know the list of ingredients of processed foods, present on the food label. Learn how to read labels.
Foods that may be included in this diet include:
In addition, the nutritionist may consider using probiotics as a supplement to regulate the gut, as there is evidence 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 relieve symptoms. Learn more about probiotics.
To make this diet, it is necessary to eliminate foods rich in Fodmap over a period of 6 to 8 weeks, taking care to identify an improvement in symptoms of intestinal discomfort. If there is no improvement in symptoms, the diet may be discontinued after 8 weeks and new treatment should be sought.
If symptoms improve, after 8 weeks, food should be slowly reintroduced, starting with 1 group at a time. For example, start by introducing fodmap-rich fruits, such as apples, pears, and watermelons, by observing whether intestinal symptoms are re-emerging.
This slow reintroduction of food is important to make it possible to identify foods that cause abdominal discomfort, which should always be consumed only in small amounts, not as part of the normal dietary routine.
The Fodmap diet can result in a low intake of nutrients important to the body, such as fiber, carbohydrates and calcium, in addition to the need to exclude healthy foods during the trial period. Therefore, it is important that this diet is followed by a doctor and a nutritionist, to ensure the good health of the patient.
In addition, it is important to remember that this diet is effective for about 70% of patients with irritable bowel syndrome and that retreated treatment should be performed in cases where the diet has not worked.
The following table shows an example of 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, depending on the advice of the doctor or nutritionist.
The amounts included in the menu vary according to age, gender, physical activity and associated diseases. Ideally, look for a nutritionist for a complete assessment and develop a nutritional plan tailored to needs.
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