FODMAP Diet That Heals The Stomach

Author: Mark Velov Time for reading: ~5 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

The FODMAP diet is directly related to food and rather the effect it has on the body and digestion. Excluding some foods rich in FODMAP has a beneficial effect on the body.

The FODMAP diet is closely related to food and the effect it has on the body and digestion. Excluding some foods rich in FODMAP has a beneficial effect on the body.

What is the FODMAP diet?

FODMAP is an abbreviation in English, which means fermentable oligo-, di-, mono-saccharides and polyols. It can be translated into Bulgarian as a diet poor in fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

These are short-chain carbohydrates that are resistant to digestion. Instead of being absorbed by the bloodstream, they linger in the gut for a long time and cause the development of harmful bacteria that use carbohydrates as fuel, producing hydrogen gas and causing various digestive problems in some people. FODMAP carbohydrates can also draw fluid into the gut, causing diarrhea.

Although not everyone is sensitive to these carbohydrates, they are especially unsuitable for people suffering from irritable bowel syndrome (IBS).

Adherence to the diet significantly improves the condition of patients with colitis, Crohn's disease or with complaints such as abdominal pain, discomfort, bloating and gas, alternating diarrhea and constipation.

FODMAP carbohydrates

Let's take a look at exactly what are the carbohydrates that make up the abbreviation FODMAP and what are their features:

Oligosaccharides - Limiting these difficult-to-digest carbohydrates significantly improves the condition of people suffering from IBS. Sources of this carbohydrate are wheat, peas, beans and legumes, onions, inulin and fructooligosaccharides, which are found in processed foods.

Disaccharides - The main form of di-saccharide is lactose, which is found in animal dairy products. Small amounts of it do not pose a danger to most people, so it should not be avoided by patients with IBS (of course, only in the absence of an intolerance reaction and adherence to the optimal daily amount - up to 50 milliliters per day).

Monosaccharides - The main monosaccharide to be avoided is fructose. This carbohydrate is present in many fruits as well as in honey. When the amount of fructose exceeds the amount of glucose, problems occur.

Polyols - these are sugar alcohols that are contained in various dietary products and sugar-free foods, and their purpose is to reduce calories. Examples of polyols are sorbitol and xylitol. They are found naturally in stone fruits and some vegetables, such as peaches, plums, mushrooms, cauliflower.

What happens when you consume FODMAP foods?

Most FODMAP foods pass through most of the gut without being digested. They are completely resistant to digestion and are defined as dietary fiber. Only some of the carbohydrates function as FODMAP, which gives scientists reason to believe that it is the sensitivity to this type of carbohydrate that is responsible for digestive problems.

When FODMAP reaches the colon, they begin to ferment and become food for intestinal bacteria. Something similar happens with good fiber, but with the difference that they feed good bacteria. While beneficial bacteria produce methane, those that feed on FODMAP produce hydrogen, another type of gas that swells the abdomen and can cause discomfort, pain and constipation.

Benefits of the FODMAP diet

The low-FODMAP diet has been studied mainly in patients with irritable bowel syndrome. It is a common digestive disorder that includes symptoms such as gas, bloating, stomach cramps, diarrhea and constipation. Although it affects a significant number of people, the cause of irritable bowel syndrome is still unknown. In many cases of IBS (and according to some studies, in Crohn's disease, ulcerative colitis and various digestive problems) adherence to the FODMAP diet leads to an impressive improvement in quality of life.

If you suffer from stomach upsets or food intolerances, adhering to FODMAP can help reduce gas, stomach pain and bloating, as well as constipation and diarrhea. Improving your condition will also have a good effect on your mental health, as such ailments increase levels of stress and anxiety.

Allowed foods in the FODMAP diet

Your goal is to consume foods that are low in FODMAP carbohydrates, but you do not need to exclude them completely, as this is extremely difficult. Minimizing these types of carbohydrates is considered sufficient to reduce digestive problems. There is a wide variety of foods that you can eat:

meat, fish and eggs;
all types of fats - oils, olive oil;
most herbs and spices;
nuts and seeds - almonds, cashews, peanuts, macadamia nuts, cedar nuts, sesame seeds are allowed (but not pistachios, it is high in FODMAP);
fruits: bananas, blueberries, melons (but not watermelon), grapefruit, grapes, kiwi, lemon, lime, tangerine, oranges, passion fruit, raspberries, strawberries;
sweeteners: maple syrup, molasses, stevia and most sugar alcohols;
dairy products: lactose-free dairy products, hard cheese and softer, ripe as brie and Camembert;
vegetables: peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, green onions, olives, parsnips, potatoes, radishes, spinach, green onions, pumpkin, sweet potatoes, tomatoes, turnips, yams , water chestnuts, zucchini;
grains: corn, oats, rice, quinoa, sorghum, tapioca;
drinks: water, coffee, tea and others.

Prohibited foods rich in FODMAP

fruits: apples, apple sauce, apricots, blackberries, cherries, canned fruits, dates, figs, pears, peaches, watermelon;
sweeteners: fructose corn syrup, xylitol, mannitol, maltitol, sorbitol;
dairy products: milk, ice cream, most yogurts, sour cream, soft and fresh cheeses, whey proteins and supplements;
vegetables: artichokes, asparagus, broccoli, beets, Brussels sprouts, cabbage, cauliflower, garlic, dill, leeks, mushrooms, okra, onions, peas, old onions;
legumes: beans, chickpeas, lentils, red beans, roasted beans, soybeans;
wheat: bread and pasta, most cereals, tortillas, waffles, pancakes, crackers, biscuits, etc .;
other grains: barley or rye
drinks: beer, fortified wines, soft drinks with fructose, milk, soy milk, fruit juices.

Keep in mind that these lists are not exhaustive or exhaustive, there is still a huge variety of foods rich and poor on FODMAP.

How exactly to follow the diet?

It is initially recommended that you exclude all foods high in FODMAP. If they were the cause of your problems, you should feel relief within a few days. After a few weeks, you can start introducing foods one by one to determine which one is problematic and to exclude it completely from your menu.

If you find it difficult to start eating this way, you can consult a doctor and through various tests to determine which foods are harmful to your body.