Fodmap diet: what it is and how it works

What is the Fodmap diet and how exactly does it work? Find out all the details in our in-depth analysis

The Fodmap diet or more correctly dieta low Fodmap it is not a diet designed primarily for weight loss as it might be I became diet but due to its characteristics it is well suited to those who suffer from irritable colon (IBS) and other inflammatory bowel diseases such as Crohn’s disease, ulcerative colitis e bacterial ascent of the small colon (SIBO) as it would be able to reduce the symptoms (abdominal cramps, diarrhea, bloating, bloating and mucus in the stool).

The Fodmap diet it cannot be undertaken without the support of a dietician or doctor as precise skills are needed to have on the one hand the reduction of IBS symptoms and on the other the correct supply of nutrients.

Fodmap diet: how it works

The Fodmap diet it is based on limiting the foods that can lead to the onset of IBS or aggravate its symptoms. Specifically, therefore, it is a question of eliminating the so-called Fodmap foods from the table. Its effectiveness is however very subjective and the various scientific studies in this regard have produced conflicting numbers regarding the benefits of Fodmap diet.

The dieta low Fodmap provides a first phase in which we try to reduce if not eliminate the intake of Fodmap foods for 6-8 weeks until IBS symptoms improve. When the intestine is normalized, it is possible to start under the guidance of an expert the foods previously eliminated one at a time every week. In this way you can understand which foods are able to aggravate the symptoms. Once this is done, you can set up a diet that also includes Fodmap foods considered harmless.

Fodmap foods: what are they

The Fodmap foods they mostly fall into the category of carbohydrates but in more detail we are talking about foods with a high content of fructose (contained in fruit, honey, corn syrup and agave), lactose (milk and derivatives not completely fermented), fructans (garlic, onions, wheat, barley, rye, etc.), galatani (legumes such as beans, lentils, soy, etc.) e polyoli (seed fruits such as apples, avocados, cherries, figs, peaches, plums, etc.). The Fodmap foods in themselves they are not harmful and in people who do not suffer from irritable bowel, they do not cause any kind of ailment.

The Fodmap foods so I am:

  • fresh milk and derivatives
  • Cereals such as wheat, barley, rye and derivatives
  • Fruits and vegetables such as apples, artichokes, garlic, onion, watermelon, cauliflower
  • Dehydrated fruit
  • Mushrooms
  • Legumes such as beans
  • Sweeteners, chewing gum, honey, corn syrup, ice cream
  • Oil seeds such as cashews and pistachios

On the other hand, foods that do not fall into the Fodmap category are:

  • Vegetable milk products (almonds, coconut, rice, soy)
  • Fruits such as bananas, grapes, tangerines, blueberries
  • Vegetables such as potatoes, peppers, carrots, cucumbers, spinach, kale, green leafy vegetables, and tomatoes
  • Cereals such as oats, quinoa and rice

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