FODMAP is a diet developed by a research team from Monash University, which allows people with irritable bowel syndrome and excessive growth of bacterial flora in the small intestine in other diseases to function normally. See the principles of the FODMAP diet - a list of prohibited products and a sample menu.

Irritable bowel syndrome (IBS) is one of the many gastrointestinal diseases characterized by bacterial overgrowth, which in this case affects the jejunum with microflora living in the large intestine. The symptoms are bothersome and include digestive disorders: diarrhea, alternating with constipation, gas, abdominal pain and malabsorption. The disease is difficult to diagnose and treat, and can lead to severe nutritional deficiencies and intestinal dysfunction. FODMAP is a method of nutrition that improves the comfort of the intestines and the life of patients.

What is the FODMAP diet?

FODMAP is a diet developed by a research team from Monash University - Professor Peter Gibson, Director of Gastroenterology at The Alfred Hospital and Monash University, and Dr. Jane Muir - that allows people with irritable bowel syndrome and excessive growth of bacterial flora in other units to function normally sickness. The diet assumes a very low consumption of products containing fructose, lactose, fructans, polyhydroxy alcohols and artificial sweeteners, which are not only easily fermentable, but also increase the amount of water in the intestinal lumen due to their osmotic properties. These substances ferment under the influence of the bacteria that live there, which in turn causes the increased production of carbon dioxide and methane, which in turn leads to flatulence, abdominal pain and diarrhea.

Irritable bowel syndrome affects approx. 20% of population. It intensifies after the third decade of life, more often in women than in men.

The FODMAP name is a list of the first letters of the words: Fermentable Oligosacharides, Disacharides, Monosacharides And Polyols. These are compounds that go unchanged to the colon where they become a breeding ground for bacteria that ferment them quickly and give IBS symptoms. In people who suffer from sugar intolerance, as well as SIBO (Small Intestinal Bacterial Overgrowth),fermentation takes place already in the small intestine with the participation of bacteria that normally live in the large intestine. Such pathological phenomena disturb the proper digestion of nutrients, but also cause their malabsorption and gradual damage to the lining of the intestines. This leads to the symptoms of irritable bowel syndrome.

Increasingly, SIBO is associated with the onset of IBS - studies show that bacterial overgrowth often occurs in patients with irritable bowel. It has been observed in many studies and tests that the elimination of foods containing large amounts of the above-mentioned substances brings about the improvement of well-being in about 75% of people. people with IBS.

Principles of the FODMAP diet

The FODMAP diet consists of two phases. The first one lasts about 6-8 weeks and consists in avoiding products rich in FODMAP (depending on the state of he alth and individual tolerance, you can afford a small amount of such products during this phase). The second phase is much longer and depends on the reaction of the person to the products introduced back into the diet. New foods should be introduced one at a time, every few days, observing the reaction (which may also be caused by substances in the food other than FODMAP). You should not extend your diet too much, as eliminating many vegetables and fruits can lead to fiber, vitamin and mineral deficiencies. You can return to the first phase whenever you feel an exacerbation of unpleasant symptoms.

Where are the FODMAPs located? List of prohibited products

Below is a list of foods that are prohibited in Phase I of the FODMAP diet. It is updated frequently at http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/.

Although some FODMAPs are "allowed" in the table, always consider the ingredients present in them that provoke IBS. It is an insoluble fiber, a large amount of fat, acids such as fruit and caffeine. The effect and the way a diet works will depend on the intestinal disease and individual tolerance.

High FODMAP products are those that should be avoided, or at least try to limit their consumption. The list includes products of various origins, including a large amount of vegetables and fruits, as well as cereal and dairy products.

  • Vegetables: garlic, onion, artichokes, Jerusalem artichoke, asparagus, avocado, beans, beetroot, Brussels sprouts, broad beans, cabbage, cauliflower, peas, dill, green pepper, lentils, leek, peas, soybeans, spring onions (white part ).
  • Fruits: apples, peaches, apricots, blackberries, cherries, lychees, nectarines, pears, plums (also dried), watermelon.
  • Cereal products:products containing wheat and rye, including bread, pasta, flour, groats, bran, breakfast cereals, cakes, cookies, biscuits, crackers, rusks, tortillas.
  • Sweets and sweeteners: fructose, glucose-fructose syrup, honey, isom alt, sorbitol, m altitol, mannitol, xylitol.
  • Dairy products: cow and goat milk, yoghurt, cottage cheese, cream, ice cream.
  • Beverages: beverages sweetened with fructose-glucose syrup, beverages sweetened with fructose, beverages sweetened with the other sweeteners mentioned previously, high FODMAP fruit juices, beer, sweet wines.
  • Prebiotics: FOS, fructo-oligosaccharides, inulin, oligofructose.

FODMAP diet - practical tips

Before buying, be sure to read the ingredients of the products carefully to avoid buying those rich in FODMAPs. Dairy products are valuable for your he alth - if you are not allergic to milk proteins, choose lactose-poor ones (e.g. low lactose dairy products, cheeses) and divide them into all meals of the day. To avoid constipation, choose foods rich in fiber and low in FODMAPs - such as oatmeal, and drink plenty of water.

Important

FODMAP will not alleviate the symptoms of intestinal diseases for everyone. In case of weight loss, diarrhea, flatulence, constipation, in-depth diagnostics is necessary so as not to harm yourself. People with celiac disease must pay special attention. Not all of the products listed below are safe for them. Before buying, check the food labels (download below).

FODMAP diet - sample menu

First breakfast 454 kcal Sandwiches made of gluten-free bread with hard cheese and tomato sprinkled with sprouts, orange juice. Ingredients: 2 slices of gluten-free bread, 40 g each, two slices of cheese approx. 40 g, tomato slices 60 g, juice 200 ml, freshly squeezed.

2nd breakfast 173 kcal Chocolate-banana mousse. Ingredients: lactose-free natural yogurt - 150 g (half a glass), banana 120 g, 3 tablespoons of cocoa without sugar. Mix all ingredients.

Lunch 450 kcal Grilled fish with potatoes, carrots and lettuce with vinaigrette. Preparation: Rub 100 g of skinless white fish with spices, sprinkle with olive oil and lemon juice and grill like potatoes and chopped carrots. Eat with lettuce sprinkled with lemon juice, olive oil, sprinkled with fresh herbs.

Afternoon tea 160 kcal A fruit salad made of kiwi fruit, two mandarins and half a banana slices. The whole sprinkled with orange juice.

Dinner 304 kcal Peppers stuffed with tomatoes. Ingredients: large green pepper 230 g, turkey breast 80 g, brown rice 30 g (2 tablespoons), chopped spinach leaves(a handful), a pinch of oregano and thyme, 5 g (tablespoon) of olive oil, parsley 3 g, pepper, canned tomatoes 240 g (1 cup). Preparation: Clean the inside of the pepper after tearing off the heel, fill it with a stuffing of minced meat, spinach, herbs and spices; put into a pot, pour 2 tablespoons of water and simmer for about 20 minutes. Transfer to an ovenproof dish. Stew the canned tomatoes, sprinkle with basil, put on top of the peppers, bake for 5 minutes at 250 ° C. Sprinkle with Parmesan cheese.

This will be useful to you

Which products to avoid in the FODMAP diet - a list for the bag

Excess fructose: honey, apples, mango, pear, watermelon, high fructose corn syrup and foods containing it.

Fructans: artichokes, garlic (large amounts), leek, onion, spring onion (white part), shallots, wheat (large amounts), rye (large amounts), barley (large amounts), inulin, fructo-oligosaccharides, oligosaccharides.

Lactose: milk, ice cream, cream, cookies, biscuits, milk desserts, condensed milk, powdered milk, yoghurt, soft cheeses (e.g. ricotta, marscarpone), cream.

Galacto-oligosaccharides (GOS): beans, lentils, chickpeas.

Polyols: apples, apricots, avocados, cherries, nectarines, pears, plums, mushrooms, sorbitol (420), mannitol (421), xylitol (967), m altitol (965) and isom alt (953).

Bibliography

1. Drossman DA The functional gastrointestinal disorders and the Rome III process. Gastroenterology 2006,130: 1377-1390.

2. Drossman DA.moderator: AGA Clinical Symposium-Rome III. New Criteria for the Functional GL Disorders Program and Abstracts of Disease Week, May 20-25.2006. Los Angeles, California: 461-469.

3. Functional disorders of the intestine classified according to the Rome III Criteria in patients of the intestinal disease clinic Jan Lach, Jerzy Bzdęga and others. Probl Hig Epidemiol 2009, 90 (2): 254-257

4. Full FODMAP List: http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

5. Daily dietary FODMAPs list https://stanfordhe althcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf

Category:

Diets