Very strict nutrition, but effective.
A FODMAP diet is usually recommended for people with sensitive digestion. It is unlikely that you will be able to lose excess weight with its help. And if you use such a diet incorrectly, you can have a negative effect on your health. Gastroenterologist Ekaterina Kashukh, doctor and specialist at the Gemotest Laboratory, explained the meaning of the FODMAP diet, for whom it is suitable and how to follow it correctly.
What is the FODMAP diet
FODMAP is an acronym. There are names of groups of carbohydrates – nutrients that provide energy to the body. The full name is “fermentable Oligo-Di-Monosaccharides and Polyols”. Without going into the complexity of biochemistry, it is enough to understand that we are talking about fast carbohydrates (sugars), which are poorly absorbed in the small intestine:
- F – Ferry: fermentable carbohydrates that are not digested. But they are processed, or fermented, by bacteria that live in the gut.
- O-Oligosaccharides: Oligosaccharides are derivatives of fructose and dietary fiber found in beans, wheat, rye, onions and garlic.
- D – Disaccharides: disaccharides are found in beets, sugar cane, milk and fermented milk products.
- M – Monosaccharides: Monosaccharides are what disaccharides are converted into during the breakdown process. There are many of them in apples, corn syrup and honey.
- P-Polyols: Polyols are sweeteners used in the manufacture of some sweets. They are also found in avocados, apricots, cherries, nectarines, peaches and plums.
The idea of limiting foods with FODMAP carbohydrates in the diet was proposed by Australian researchers. They studied how foods with these substances affect digestion and concluded that it is advisable for some people to remove them from the diet for a while.
Who is this food suitable for?
The FODMAP diet was developed for people with irritable bowel syndrome (IBS) and bacterial overgrowth (SIBO). The fact is that dietary fiber and saccharides are the main source of nutrition for beneficial and balanced bacteria that live in the intestines. The more such carbohydrates in the diet, the more actively the microorganisms multiply. During their life, they produce substances that irritate the walls of the intestine and increase peristalsis.
Due to such strong activity, some people may experience unpleasant symptoms – pain and bloating, flatulence, diarrhea or constipation. And the FODMAP diet is designed to ease the condition and remove discomfort.
What is it made of?
There are clear rules for following such a diet. The doctor offers the patient a nutrition plan, which consists of three stages:
- The first level It lasts 4-6 weeks, and you should completely avoid foods high in FODMAP carbohydrates.
- At the second level they are gradually, one by one, returned to the diet and see how this affects their well-being. At the same time, the patient keeps a food diary – writes what and when he ate, how he felt. This is a type of gastronomic study that helps to understand which foods prevent the intestines from working normally.
- As soon as this becomes clear, it will begin third grade, which can last forever. The patient must completely eliminate irritating foods. It is clear that such a diet cannot replace drug treatment, which cannot be avoided in many cases. Instead, it is an important adjunctive treatment for irritable bowel syndrome.
Fodmap diet: what foods you can and cannot eat
High FODMAP carbohydrate foods and alternatives
| Prohibited Goods | Authorized Products | |
| Vegetables | Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onions |
Eggplant, green beans, green bell pepper, carrots, cucumber, lettuce, potatoes |
| Fruits | apples, apple juice, cherries, dried fruit, mangoes, nectarines, peaches, pears, plums, watermelon | Melon, kiwi, tangerines, oranges, pineapple, blueberries |
| Dairy products | Cow’s milk, ice cream, soy milk, yogurt, condensed milk, cream (including whipped cream) | Brie cheese, camembert, feta, hard cheese, lactose-free milk, almond milk |
| Protein properties | Legumes, marinated meat and seafood, sausages and frankfurters | Eggs, firm tofu, boiled or roasted meat, seafood |
| Bread and cereal | Bread, breakfast cereals, biscuits and baked goods made from wheat, rye and barley flour | Oats, quinoa, rice and corn pasta, rice cakes, spelled sourdough bread |
| Sugar | high fructose corn syrup, honey, candy and milk chocolate | Dark chocolate, maple and rice syrups |
| Nuts and seeds | Cashews, pistachios | Peanuts, walnuts, macadamia, pumpkin seeds |
Is it possible to lose weight?
It is not a good idea to use such a diet for weight loss. The FODMAP diet does not help with weight loss and is designed for people with intolerances or sensitivities to certain foods. And it does not include the main principle in the fight against excess weight. A healthy balance between the caloric content of food and the amount of energy a person consumes during the day will help reduce body weight.
For a person with a healthy gut, a FODMAP diet can be harmful. There are many foods on the high FODMAP carbohydrate list that are not harmful to people with normal digestion. On the other hand, it contains fiber and other valuable vitamins and minerals. Their deficiency will have a negative effect on your well-being. And the lack of rough food fiber increases the risk of developing diabetes and cardiovascular diseases. Even for people with irritable bowel syndrome and SIBO, there are very few foods left that need to be completely eliminated. You should not order such a diet on your own. It can only be followed properly under the guidance of a specialist.
2024-11-05 09:07:00
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