How to make FODMAP diet?
FODMAP is a word that is composed of the abbreviations, fermentable oligosaccharides, disaccharides, monosaccharides and polyols these are short chain carbohydrates, easily fermentable by some of the bacteria of the intestine.
This low FODMAP diet is indicated for people with intestinal discomfort or irritable bowel problems that usually have diarrhea and gas.
What is the FODMAP diet about?
It consists in carrying out a healthy diet free of all the components that have been mentioned in the previous paragraph. Some of these components are alcohol, coffee, fatty or fried foods, whole products in excess.
The FODMAP diet consists of eating a low carbohydrate diet short that are easily fermented by the intestinal flora.
Among said carbohydrates we find:
- Fructo - oligosaccharides; present in wheat, rye, onion and garlic.
- Galacto - oligosaccharides; they are mainly in vegetables.
- Lactose; present in milk and its derivatives.
- Fructose; present in honey, syrups and fruits in various concentrations.
- Sorbitol, xylitol, maltitol, mannitol present in light foods, pears, plums among others.
The use and consumption of sauces, dressings, sausages and meats that have been previously processed should also be avoided. In drinks it is important not to consume soft drinks, sweet wines, beers, rum and brandy.
Some of the characteristics of FODMAP
This diet has content of great diversity of foods of each group, nevertheless, it discards all those vegetal foods that are rich in carbohydrates of short chain, which are easily fermentable.
These are the oligosaccharides, the disaccharides, the monosaccharides and the polyols, since these pass in certain people to the large intestine without being digested, becoming a substrate for the bacteria, causing gas, bloating, abdominal pain and even diarrhea.
How to make a low diet in FODMAP?
Following a diet low in fodmap does not mean having to eat a low-gluten diet, the reason why a low diet in FODMAP it is not in itself by the presence of gluten, but by the presence of fructooligosaccharides that usually reach the stomach without being digested.
In this diet there are three phases:
1- Restriction phase: it restricts foods rich in fodmap, so that the body stabilizes the digestive system, it can last for an approximate period of 8 weeks or as long as it takes the person to remit again the discomfort that varies according to each case.
It is important that this be done under the supervision of a specialist expert in the subject.
2- Reintroduction phase: in this will be reintroducing little by little the food with FODMAP content, you must adjust the amount and speed of reintroduction according to the sensitivity and response of the person.
Testing which foods are good for you and which ones cause bad reactions.
3- Long-term control: The person will be able to control the symptoms that they present by consuming foods that contain FODMAP according to their tolerance limit.
This would be to train the patient to control their intestinal discomfort. This way he can know what foods hurt him and do not have to resort to medication.
Tips for making a diet FODMAP
To make the FODMAP diet the first thing you should do is to assist a specialist in the subject (nutritionist) to be the one who tells you according to your symptoms how to do the diet. And keep track of your improvements or complications should they arise.
These are some foods that you can include in a low diet in FODMAP
Fruits: cranberries, coconut, strawberries, pomegranate, fig, custard apple, kiwi, lemon, lime, tangerine, cantaloupe, medlar, banana, grapefruit, papaya, passion fruit, pineapple, orange, grapes.
Vegetables (garnishing): Olives, celery, chard, chicory, cabbage, eggplant, zucchini, Brussels sprouts, pumpkin, spinach, green beans, lettuce, turnip, cucumber, green pepper, ginger, radish, tomatoes and carrots.
Dairy and substitutes: cured and dried cheeses (controlling quantities) Mozarella. Yogurt and milk (without lactose, and enriched in calcium, if necessary). Vegetable drinks (rice, hazelnut, oatmeal, almond)
Meat, fish and eggs: raw meats, Fish both white and blue, Egg.
Cereals and tubercle: rice, bread, oats, corn, rice, wheat, quinoa, potato, sorghum, tapioca, potato, cassava
Sweetener: cocoa powder, dark chocolate and sugar.
Nuts and oils: walnut, macadamia nut, olive oil, sunflower.
Follow each step described in the phases of a FODMAP diet so that you can develop it more easily.