fodmap diet pdf

What is FODMAP Diet and What are Benefits of it?

The FODMAP diet vegetables with high content of short-fermented carbohydrates, so it is a great option for those who have problems digesting them correctly. Have you heard about the FODMAP diet? Do not? Do you suffer from problems related to the large intestine, such as gas, abdominal pain, bloating or diarrhea? Then keep reading because this diet could be the solution to your problems.

What is the FODMAP Diet?

The term FODMAP is an abbreviation of “fermentable oligosaccharides, disaccharides, monosaccharides and polyols”. This means that you will eliminate the vegetables with high content of short fermentation carbohydrates from your diet. Although some people may have them among their favorites, not all organisms have the capacity to synthesize them without problem. In particular, this diet is perfect for those who have problems of:

  • Crohn’s disease
  • Ulcerative colitis
  • Irritable bowel

Unlike a large number of extreme diets that seek to lose weight indiscriminately and in record time, without paying attention to health, this diet is very well thought out and designed. In addition, it does not aim to make you lose kilos, but to avoid discomfort in the short and long term.

What are the Foods that Should be Avoided in the FODMAP Diet?

Below we will tell you which foods have some of the FODMAP characteristics and, therefore, you should avoid:

  • Foods high in galacto-oligosaccharides: Legumes.
  • Foods rich in fructo-oligosaccharides: Garlic, rye, wheat and onion.
  • Products high in sorbitol, xylitol and mannitol: Sweeteners and lights.
  • Natural sweeteners for containing fructose: Syrups, honey, jams.
  • Foods with lactose: Milk and its derivatives.

Benefits of the FODMAP Diet

Of course, at first glance, the FODMAP diet seems very restrictive. However, before you pass it, we want you to know the benefits you will get from following it.

1. Reduce the Symptoms of Irritable Bowel Syndrome by up to 76%

According to a study, a large number of people who follow this diet can forget about gas, bloating and stomach pains. In this sense it is important to take into account that many of the foods recommended to eliminate this diet ferment in the intestine. Therefore, you should be judicious when choosing and opt for foods high in fiber that promote intestinal transit. For example, you can consume home-made rice or quinoa instead of commercial wholemeal bread.

2. Reduction of Discomfort in Patients with Crohn’s Disease

A study carried out with 9 people diagnosed with Crohn’s disease determined that the FODMAP diet positively altered the quantity and quality of prebiotics. Of course, studying nine patients is not a determining factor, but it does help to understand the effects that can be achieved. Remember that if you have Crohn’s disease, you will have to adopt healthy changes for life. If you do not want to take this diet for a lifetime because it is very restrictive, you can try to implement it for a few weeks and then incorporate food gradually and without excess. You can repeat the process once a month to rest your body. Just remember to be contante. The fact that you control or avoid a group of foods one day does not mean that you can then eat them indiscriminately, as the effect can be even more painful.

3. Reduce the Symptoms of Chronic Fatigue

All the time you are without energy no matter how much you eat? It has been proved do that by following the diet FODMAP this effect is reduced. This happens because.

“Your body will stop receiving foods that make you spend more energy than you get, especially if we talk about sweeteners”.

Of course, you will continue to consume sugars because fruits are allowed. However, these sugars are natural and generate less fermentation than honeys or synthetics. Remember that the best sugar is the one you get from the whole fruit. This is because it is accompanied by fiber, which reduces glucose peaks and fermentation.

Foods Allowed in the FODMAP Diet

Not all are restrictions on the FODMAP diet. Some of the foods that you can consume are:

  • Any meat and its derivatives provided they are free of fructose and sweeteners.
  • Natural oils
  • Herbs, spices and natural seasonings.
  • Nuts and natural seeds free of preservatives and sweeteners.
  • Complete fruits, not just juice: banana, blackberries, oranges, kiwis, strawberries, melon, tangerines and limes.
  • Natural sweeteners
  • Whole grains: corn, oats, brown rice, quinoa, sorghum and tapioca natural.

Remember that not all diets have the objective of losing weight. Some simply seek to help you lead a healthier life free of physical pain and discomfort.