Many suffer from intestinal problems, from swollen stomachs to constipation. And often you have to learn to live with small daily ailments. But not always eliminating foods that contain gluten and lactose can solve the annoyance. There are cases in which it is necessary to rely on slightly more “selective” diets in which only foods of a certain type are eliminated or reduced. One of these is the Fodmap diet, developed years ago by some scientists. Here’s what it is. What is the Fodmamp diet
The word FODMAP indicates the acronym of Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols or fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are carbohydrates found in commonly used foods. We know some of these very well: lactose, fructose, fructan, sorbitol, mannitol, maltylol and xylitol (polyols). According to the results of some studies conducted by the Department of Medicine of Monash University (Australia), these components – in some subjects – can cause intestinal disorders such as bloating, diarrhea, constipation and inflammation. The Fodmap diet involves the exclusion or reduction of foods that contain these substances. We find them mostly in cereals, in most vegetables and in dairy products.How the Fodmap diet works The Fodmap diet
is based on the elimination of all those carbohydrates that cannot be digested properly in the intestine. In fact, if badly absorbed, intestinal bacteria metabolize them in the wrong way, producing an excessive amount of gas. We all know the consequence: abdominal pain, constipation, diarrhea and so on. Which foods to remove on the Fodmap diet
Many foods are excluded when following the fodmap diet. Here are some of them:
Foods that contain oligosaccharides: wheat, rye, garlic, onions and legumes in general.
Foods that contain disaccharides: milk, dairy products and any type of cheese.
Foods that contain monosaccharides: honey, fruit, corn, corn syrup and all foods containing fructose.
Foods that contain polyols: all vegetables and fruits that contain sorbitol and mannitol. All prohibited foods
The number and quantity of prohibited foods may vary for each person. In this list you will find all foods that contain non-digestible carbohydrates:
FRUIT: apples, pomegranates, watermelons, peaches, grapefruit, persimmons, watermelon, figs, pears, apricots, plums, blackberries and cherries. But also dried fruit: almonds, pistachios, cashews and fruit juices.
VEGETABLES: garlic, onion, shallots, leeks, artichokes, mushrooms, asparagus, cabbage, snow peas, broccoli, corn, fennel, cauliflower and Brussels sprouts.
CEREALS AND LEGUMES: wheat flour, spelled, bear and rye, bread, pasta and baked goods and chicory coffee. Chickpeas, lentils, soy, beans and peas.
DAIRY PRODUCTS: all, especially fresh cheeses.
SWEETENERS: mai syrup, maple syrup, agave syrup, sorbitol, mannitol, maltylol, lactylol, xylitol, inulin, FOS, erythrol. How the Fodmap diet works
The Fodmap diet is basically divided into three phases: in the first – which lasts from 3 to 6 weeks – the foods that can cause intestinal disorders are eliminated, in the second the foods are gradually reinserted to see the reaction of the organism and in the third, a balance is sought in the diet in order to keep the results obtained stable. For each person, however, the protocol may be different. This is why it is advisable to be followed by a nutritionist in order to obtain the maximum benefits. For example, the total duration of the diet for some may be up to six months while for others 3 weeks may be sufficient. Even the reintroduction of food must be done carefully: every time you add a food again you have to wait at least a couple of days. It is not necessary to follow the fodmap diet for life but can be repeated two to three times in a year. The reduction of symptoms can reach up to 80% as stated by Dr. Floriano Rosina, Director of the Medical Team medical center in Turin.

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