Have you ever heard of the FODMAP diet? This is a new feeding method that is based on the elimination of Fermentable Oligosacárides Disaccharides Monosaccharides and Polioles (FODMAP). It is a tool specially designed to improve patients who suffer from stomach alterations such as irritable colon or dyspepsia.
In this article, we will analyze what the FODMAP diet is and what foods it includes. In this way, you can start this new type of food that will take care of the health of your digestive system and make you enjoy lighter and healthier digest.
What Is A FODMAP diet?
The word FODMAP is an acronym for fermentable oligosaccharides (fructans and galactans), Disaccharides (lactose), Monosaccharides (fructos) and Polyols (sorbitol, mannitol, maltitol, xylitol, and isomalt). They are compounds that are often found in foods such as fruit, dairy, legumes, wheat, etc.
This is a dietary method that is designed to treat conditions that alter the well-being of our digestive system, such as colitis, irritable bowel, Crohn’s disease, etc. The Spanish Association of Gastroenterology recommends carrying out this diet to improve symptoms and achieve a more optimal state of health.
We are faced with a type of diet that excludes or reduces the intake of Oligosaccharides, Disaccharides, Monosaccharides, and Polysaccharides, that is, the consumption of fructose, lactose, polyols, fruits, etc. is avoided. We are therefore faced with a very restrictive method and must therefore always be carried out under the supervision of a nutrition expert.
When To Follow The FODMAP Diet?
The FODMAP diet is an ideal food plan to treat people who have problems related to the colon or digestive system. By eliminating or reducing FODMAP foods we can improve the symptoms that alter our well-being and bet on a much more optimal state of health.
síntomasSymptoms related to pathologies often disappear progressively, but you should always carry out this diet under medical supervision to avoid complications or nutritional deficiencies. What experts recommend is that FODMAPs should not be eliminated immediately, but that they disappear from our diet progressively until they have little room.
What Foods Are FODMAP?
Now that you know what this diet consists of, we’re going to find out what foods FODMAP are so you can recognize them and eliminate them from your routine. They are the following:
Foods rich in fructo-oligosaccharides: garlic, onion, wheat and rye
– Foods rich in galacto-oligosaccharides: legumes
– Food with lactose: milk and their derivatives
– Foods with fructose: fruits, honey and syrups
– Foods with polyols: sweeteners, light foods, and fruits such as pears or plums
According to the premises of this diet, you should progressively reduce the intake of these foods to improve your health and minimize the symptoms of your condition. However, it is important that you listen to your body and what values suit you and what don’t, since each body is a world.
Food Allowed On A FODMAP Diet:
So… what can you eat on a FODMAP diet? Here we leave you a list of the food allowed in this type of food. However, as we have already told you, you must consult with a doctor or nutritionist to carry out this diet.
- Fruits allowed: kiwi, lemon, mandarin, melon, banana, orange, pineapple.
- Vegetables: celery, Brussels sprouts, pumpkin, spinach, green beans, endives, cucumber, pepper, tomato, carrot.
- Dairy substitutes: lactose-free dairy products, vegetable drinks (oat milk, rice milk, almond milk or hazelnut milk)
- Proteins: unprocessed meat, fish and eggs
- Cereals: rice, corn, oats, wheat, quinoa, potato, cassava, sweet potato, millet.
- Dry fruits: walnut
- Olive or sunflower oil
Other Tips To Keep in Mind
You should keep in mind that the FODMAP diet is considered a treatment to mitigate the effects of the irritable colon or other conditions, therefore, this treatment should be done in a personalized way by a doctor. The professional will be responsible for creating a menu adapted to the needs of each patient and his particular ailments.
Generally speaking, people with colon problems should bet on a balanced, high-fiber type of diet; however, to alleviate symptoms, nothing better than reducing or eliminating several foods that can aggravate our state of health.