How to make a FODMAP Diet?

5 min read

In principle Fodmap or Fermentable Polyols, Oligosaccharides, Disaccharides, Monosaccharides. A Fodmap diet represents a diet totally free of carbohydrates. all this can be contained in some foods high in carbohydrates, which may very well be simple, or complex.

What is the Fodmap diet about?

How to make a FODMAP Diet? – Wellness and Health – WebMediums

Due to the bacteria that inhabit our organisms and thanks to the foods that are considered Fodmap, yeasts tend to ferment them and produce ethanol.

Ethanol can be a cause of drowsiness that occurs after eating in some people, in addition to producing a considerable increase in gases in the body.

So thanks to the fact that the Fodmap stay much longer in our small intestine, bacteria and yeast tend to take advantage of these foods as an energy source by fermenting them and producing a very annoying situation in some people.

The Fodmap diet, shows us a viable way to avoid these situations, especially considering those people who suffer from irritable bowel syndrome.

This diet Fodmap proposes to eliminate some foods that are characteristic for containing simple carbohydrates that tend to stay longer in the body.

Low diet in Fodmap

Several countries have taken the diligence to investigate the effects of this diet, such is the case of the United Kingdom, where they took 82 people with the irritability syndrome.

And the data showed that, those who were prescribed by a normal diet did not have as many improvements compared to the group with low diet in Fodmap which had an improvement of 86% of all their irritable bowel problems.

It should be noted that this study did not monitor the medications used by people. And this, only represents one of the many studies carried out to verifyto veracity of the low Fodmap diet.

So far these studies have been done on a very small scale and also have to take many considerations before practicing such diet, as it would mean a change in the long-term microbial system of the body, which by the way, has not had no specific study.

On the other hand, it can not be ignored either that the consumption of Fodmap can suppose a series of benefits for our organism, such are the cases of:

• Increase in fecal density.

• Efficiency when absorbing calcium.

• Stimulation in some components in the micro biota tract.

• By last, the production of important fatty acids for our organism.

How to make Fodmap diet?

How to make a FODMAP Diet? – Wellness and Health – WebMediums

The best way to make a change is to visit a qualified person to guide you and thus avoid doing any harm. But in itself the diet consists of three levels. But first of all, I will give two important considerations.

First point of course is not to extend for a long time, if you suffer from irritable bowel, just feel better reintégrate to a normal diet, and of course while you are in the course of implementing this diet in you, do it slowly while your body becomes accustomed.

The second point, I will illustrate it through a table where I will show you which foods to avoid and which ones you should integrate in your Fodmap diet.

Food for the Fodmap diet


Among the safest are, carrots, eggplant, cucumber, spinach, tomato, paprika.

Those that we should ingest with care are, the olive, the broccoli, the peas. Mushrooms and celery.

Those who should not eat, asparagus, garlic, leeks, onions, lentils, beans.


The safest fruits are, the Cambur, blackberries, lemon, kiwi, orange, passion fruit, pineapple.

The one that you should ingest with caution, The grape.

The ones you should avoid, Apple, cherries, peach, pear, watermelon.

Dairy products:

The ones you can afford, butter and margarine, cheeses like mozzarella or parmesan.

Those that you should ingest with care, Mature or fatty cheese. And those you should avoid, yogurt, milk and ice cream.


Allowed foods, Meat, fish, eggs, chicken

The ones you should avoid, sauces, marinade or processed meats.


The one that you can ingest with care, 100% pure chocolate or cocoa powder.

What you should avoid, Syrups, honey, sweets with or without sugar.

These are part of some foods that you may consider eating as well as those you should avoid.

Now arrived here, the levels by which it is necessary to pass in this diet are:

Level one: At this level, is where you must progressively remove those foods that are part of the Fodmap, being accompanied during this time by a dietitian this will place you for how long you should do it, usually going from 6 to weeks.

Level two and three: A full inspection of the relevant symptoms of the irritable bowel should be made, in case of having them or not having them, this information will give the opening to level three where it is sought to reintroduce Fodmap foods to the organism.

For more information it is best to find a person who knows in depth how to take this diet.