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FODMAP diet is a diet developed at Monash University in Melbourne, Australia and has been adapted to the UK by researchers at Kings College in London. This diet is often used to treat symptoms of intestinal problems like bloating, flatulence, abdominal pain and changes in bowel habits, such as diarrhea or constipation associated with irritable bowel syndrome.
The name of diet – FODMAP is derived from the types of carbohydrates, which in this diet, are limited – fermentable carbohydrates, oligosaccharides, disaccharides, monosaccharides, and polyols.
This diet is known as an excellent aid for people with irritable bowel syndrome because it helps to reduce the unpleasant symptoms of the disease. Irritable bowel syndrome, may manifest itself in form acute or appear from time to time and therefore, adjusted diet accordingly, may be beneficial for the patient. But we must remember to consult it with your doctor and a nutritionist.
People suffering from irritable bowel syndrome, before taking the diet should remember a few important principles of diet FODMAP:
- it is necessary to eating regular meals,
- you should eat meals slowly, without haste,
- must not skip your meals,
- it is worth avoid long gaps between meals,
- need to drink plenty of water (an average of about eight glasses), or other beverages (without caffeine) during the day,
- it is worth limit the intake of tea and coffee to three cups a day,
- should be reduced alcohol and soft drinks,
- it is worth to avoid processed and reheated food,
- the fresh fruits should be limited to three servings per day,
- if often develop diarrhea, avoid sorbitol (artificial sweetener, which is found in many foods),
- with the unpleasant bloating and gases associated with irritable bowel syndrome, it is useful to introduce into the diet oatmeal and flaxseed.
FODMAP carbohydrates, may cause changes to the content in the fermentation liquid and bacteria in the colon, and therefore may lead to some uncomfortable symptoms in some people.
FODMAP diet eliminates carbohydrates fermentable oligosaccharides such as disaccharides, monosaccharides, and polyols. Always, elimination of products from the diet should be made under the supervision of a nutritionist on a trial period, because only then we can safely observe the symptoms and verify the effectiveness of potential new way of eating.
What foods are excluded from FODMAP diet?
Among the foods that should be limited in irritable bowel disease at a diet low in FODMAP may be mentioned those rich in:
- fructose – like apples, pears, peaches, mango, sugar snap peas, watermelons, fruit,
- lactose – milk, ice cream, yogurt or cheese,
- oligosaccharides (fructans and / or the galactans) – including vegetables like brussels sprouts, cabbage, and onions, as well as cereals, legumes and some fruits,
- polyols – contained in fruits such as apples, cherries, and plums, vegetables like avocado, cauliflower, and mushrooms as well as some foods with artificial sweeteners.
How to take a diet?
Diets low in FODMAPshould not be taken on your own, but after consultation with an expert. Many components of “forbidden” foods in the diet, may, in fact, be hidden under the little speaker’s slogans, located on the packaging of food.
Irritable bowel syndrome is a chronic, relapsing. Therefore the use of a proper diet can help reduce or the even eliminate the unpleasant symptoms of the disease. According to a study conducted in the UK, even 76% of people who use diet restricting FODMAP, notes a significant improvement and a considerable reduction in symptoms.
Diet introduced under the supervision of a nutritionist, is to eliminate from the diet products FODMAP, usually for six to eight weeks. Then, they are replaced with suitable alternatives. Only after this time, a small amount of FODMAP food may be gradually introduced to the diet again, to find the right level of tolerance of the body, the individual FODMAPs. This method will allow to consume them in safe quantities (not having a relapse of symptoms).
Some people with irritable bowel syndrome have difficulty in tolerating one or two types of FODMAP’s, while others react negatively to all of the five groups. Therefore dispense with them, and then gradually distribute, what is helping you find the best solution in each case of illness.
Before starting the diet, you should verify that the disabled were also other problems like celiac disease or other conditions of intolerances.