FODMAP diet - rules, indications, recipes

FODMAP diet - what is it?

The FODMAP diet, from the english language Fermentable Oligosaccharides, Disaccharide, Monosaccharide and Polyols, or Fermenting Oligo-Di-and Monosaccharides and Polyols, is a diet created by Australian scientists from Monash University, which consists in limiting or excluding from the daily menu products rich in sugars, which are poorly absorbed in the intestines and easily fermented in them. These include carbohydrates such as:

fructose (found in fruit),
lactose (present in dairy products),
fructans (which can be found in cereal products),
galactans (found in legumes),
polyols (present in sweeteners).

These compounds go into the human intestines in almost unchanged form, because they are poorly absorbed. In the small intestine, they can contribute to increased water absorption, and thus to the occurrence of abdominal pain and feelings of overflow. In the large intestine may be fermentation of these compounds, which may contribute to the formation of gases such as hydrogen, carbon dioxide or methane. These can cause bloatedness and other undesirable gastrointestinal condition.

FODMAP diet - for who?

The FODMAP diet is recommended primarily for people suffering from IBS, or irritable bowel syndrome.

IBS is one of the most common gastrointestinal condition among the society. It can appear by strong abdominal cramps, difficulty with bowel movements, bloating or excess gas. The causes of the disease are not fully known, but they can be associated with psychosocial factors and daily diet.

The FODMAP diet is also often used in diseases such as SIBO, or intestinal bacterial overgrowth, Crohn's disease or ulcerative colitis.

General principles of the FODMAP diet

The diet, which consists in limiting the menu of products with a high content of FODMAP, is called the FODMAP diet or low FODMAP diet, due to the small share of FODMAP products in the daily menu.

According to the assumptions of the diet authors, the eating habits consist of three stages, namely the elimination phase, the reintroduction phase and the stabilization phase.

Stage I

It lasts from 2 to 6 weeks. The first phase is to eliminate from the daily menu products that contain large amounts of FODMAP and replace them in the diet with products with low FODMAP content.

When a new model of nutrition begins to positively affect the body and bring relief and relieve the symptoms of IBS, it is necessary to go to the second stage.

Stage II

It consists of the gradual reintroduction of High FODMAP products into the menu, that is, those with high FODMAP carbohydrates content. At the same time, it should be observed the tolerance of the body to individual products.

All FODMAP products should be introduced individually and in limited quantities, and the symptoms should be noted. When it turns out that a product contributes to the occurrence of undesirable complaints, it should be excluded from the diet.

Stage III

It is the phase of personalizing the diet, which is associated with the elimination of products from the daily menu that contribute to the occurrence of unpleasant complaints. The diet should contain as few restrictions as possible and be used for a long time.

After the end of the FODMAP diet, most people return to a normal eating habits, excluding individual ingredients that the most contributed to the occurrence of undesirable symptoms.

FODMAP diet - what to eat?

On the FODMAP diet, especially during the first stage, it is allowed to eat products that are distinguished by a low content of carbohydrates from the FODMAP group. The most popular groceries and components of a diet with low FODMAP include:

vegetables, such as tomato, carrot, cucumber, pumpkin, sweet potatoes, lettuce, potatoes, celery, aubergine,
fruit, among others, bananas, lemons, oranges, tangerines, kiwi, strawberries, blueberries,
milk and milk products without lactose and plant drinks,
meat, fish, eggs and tofu,
nuts and seeds, among others, walnuts, peanuts, pumpkin seeds, sesame seeds, sunflower seeds, almonds,
cereal products such as gluten-free bread, rice, oatmeal, buckwheat, cornflakes, spelt flour.

Products not allowed on the low FODMAP diet

Food products that should be excluded from the diet at the beginning, and in the later stages of the menu, introduce them gradually are among others:

vegetables such as onions, garlic, cabbage, broccoli, leek, asparagus, Brussels sprouts, cauliflower, green peas,
fruit, among others apple, watermelon, pear, peach, plums, dried fruit,
cereal products based on wheat, barley and rye,
traditional dairy products and milk,
cashews and pistachio,
legumes,
sweeteners such as maltitol or xylitol, as well as honey and agave syrup.

Possible effects of FODMAP diet

Thanks to the FODMAP diet, it is possible to determine which food products can negatively affect the functioning of the body, and which do not contribute to the occurrence of undesirable complaints.

In addition, adherence to the principles of FODMAP diet can positively affect the body of people struggling with irritable bowel syndrome, SIBO or Crohn's disease and ulcerative colitis, contributing to the reduction of symptoms, such as bloating, abdominal pain or flatulences and constipation.

It is worth to remember that the FODMAP diet is not a reduction diet, but a support in alleviating complaints from the digestive system.

Because during using the FODMAP nutrition model, it is necessary to exclude certain products from the menu, it is worth being aware of the possibility of deficiencies of certain nutrients, such as calcium. For this reason, it is worth using the FODMAP diet under the supervision of a dietitian.

3 recipes for tasty dishes on the low FODMAP diet

Three different proposals for meals, which are based on low FODMAP products. Regardless of the complaints of the digestive system, you can enjoy tasty and varied meals!

Oatmeal on almond milk with banana and strawberries

Oatmeal can be an excellent breakfast option. It is a nutritious meal that will provide you with a feeling of satiety, and additionally thanks to fruit, will provide your body with valuable vitamins and minerals.

Ingredients	Preparation
4 spoons of oatmeals half a cup of almond drink 1 banana one handful of strawberries	Heat the drink in a pot over low heat, add oatmeal and mix. After boiling, turn off the fire and cover the dish with a lid. Strawberries wash, remove shanks and cut into quarters. Banana peel and cut into slices. Put the oatmeal into a bowl, add fruit and enjoy a sweet and nutritious meal.

Grilled cod with sweet potato chips and cooked carrots

Grilled fish with homemade chips can be an interesting and nutritious dish that you can consume at lunchtime. Creating a delicious meal does not require any special skills - it is a simple dish that will delight you with its variety of flavours.

Ingredients	Preparation
1 cod 2 sweet potatoes 3 carrots rapeseed oil	Wash the fish and dry with a paper towel. Rub gently with oil and wrap in aluminum foil. Grill for about 15 minutes (on the grill or in the oven). Peel the sweet potatoes and cut them into quarters, sprinkle with oil and put on a baking sheet in the oven. Bake for about 25 minutes. Peel the carrot, cut into cubes, and steam it until the vegetable is soft. Put the ready ingredients on a plate and eat with taste.

Ingredients

Preparation

1 cod
2 sweet potatoes
3 carrots
rapeseed oil

Wash the fish and dry with a paper towel. Rub gently with oil and wrap in aluminum foil. Grill for about 15 minutes (on the grill or in the oven). Peel the sweet potatoes and cut them into quarters, sprinkle with oil and put on a baking sheet in the oven. Bake for about 25 minutes. Peel the carrot, cut into cubes, and steam it until the vegetable is soft. Put the ready ingredients on a plate and eat with taste.

Chocolate millet pudding

A proposal for gourmands, because who said that on a diet you can not enjoy sweet moments of pleasure?

Ingredients	Prerparation
1/3 cup of cooked millet groats 1/4 cup of plant drink such as rice drink half a banana 1 spoon of cocoa	Put the previously cooked millet groats in a dish, add a plant drink, banana and cocoa and blend all the ingredients into a smooth mass. Enjoy the taste of sweet and healthy dessert, which is very easy to prepare!

As you can see, creating tasty dishes on the FODMAP diet is not so difficult, you just need to know the ingredients that are prohibited during the use of the diet and eliminate them from the menu. To alleviate unpleasant symptoms - definitely worth it!

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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