Fodmap diet: what to eat to relieve irritable bowel disorders
In recent years there has been more and more talk of the Fodmap diet, a diet particularly suitable for those suffering from irritable colon. This diet, in fact, provides for a drastic, but only momentary, reduction of those foods that contribute to irritation of the intestine, causing swelling, pain and evacuation problems. To find out more, here is everything you need to know about the Fodmap diet!
But before reading, watch this video and discover all the beneficial properties of red fruits!
What is the Fodmap diet?
The Fodmap diet is a diet that involves the elimination, followed by a gradual reintegration, of those foods that ferment in the stomach, inflaming the colon. This diet was featured in the journal Gastroenterology, focusing primarily on gastrointestinal health, and was born thanks to the studies and research conducted by Gibson and Sheperd at Monash University in Melbourne, Australia. The two researchers, following careful observations, realized that certain carbohydrates cause colon and intestinal disorders. These come in the form of small molecules with osmotic properties, that is, they attract many liquids, making it difficult for the body to absorb them, and therefore ferment in the intestine. The Fodmap diet therefore aims to reduce the quantities in which these foods are consumed and to replace them with others that mitigate their harmful effects.
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What is irritable bowel syndrome?
Irritable bowel syndrome is one of those disorders that affects the gastrointestinal system and can generate various discomforts in the person who suffers from it. The most common symptoms can be: pain, cramps, abdominal swelling, nausea, vomiting, diarrhea and constipation. This condition can be caused by various factors, for example an irritation of the intestinal mucosa or psychological problems (stress, anxiety, depression). In general, it is possible to alleviate the discomfort by reducing the intake of fermentable sugars, or a particular type of carbohydrate that favors the increase of bacteria and, consequently, of body gas. And this is where the Fodmap diet comes into play!
What does fodmap mean?
The name Fodmap is actually an acronym: Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides and Polyols, or fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all those substances that we ingest daily and which are at the origin of some health problems (eg. Irritable colon and bowel). Let's see in more detail what each group consists of:
- Oligosaccharides: this term mainly refers to fructans, or sugars present in fruit. Not being digested by the body, they stop in the colon and cause irritation.
- Disaccharides: lactose stands out in this group. To digest it, you need an enzyme known as lactase which some people lack or lack.
- Monosaccharides: among these organic compounds we find fructose, a sugar found in fresh fruit. After ingesting it, some people feel a sense of abdominal bloating due to the inability to metabolize fructose.
- Polyols: this group includes sorbitol, mannitol, isomalt, maltitol and xylitol, low-calorie sweeteners obtained with the addition of a hydroxyl group and, therefore, need a lot of water to be absorbed. This concentration of liquids generates gastrointestinal discomfort.
How does the fodmap diet work?
When it comes to nutrition, it is essential to contact professionals in the sector (qualified nutritionists and dieticians) to be accompanied on this path by their expertise and to avoid dangerous do-it-yourself solutions. Having made this necessary premise, let's see in detail how the Fodmap diet works. There are 3 phases on which this diet is based:
- elimination: this phase involves a significant reduction of foods with a high content of fermentable monosaccharides, disaccharides, polyols and oligosaccharides.
- reintegration: once the symptoms of gastrointestinal disorders have been alleviated, a reintegration phase can be initiated. In practice, all previously eliminated or reduced foods can be reinserted into the diet gradually. Usually, one group is reinstated per week.
- maintenance: this last phase is based on the observation of the previous two. On the basis of this, a food pathway specially tailored to the patient is studied based on the foods that have turned out to be harmless and those that, on the other hand, are highly harmful to his intestine.
If you intend to take this type of path, we recommend that you keep a food diary in order to track everything you eat, the quantities, the frequency and the effects observed on your body as a result of their consumption.
Irritable colon: foods to avoid
When dealing with gastrointestinal problems, it is best to do without or limit the consumption of foods rich in oligosaccharides, monosaccharides, disaccharides and polyols. But let's see in more detail all the foods to avoid:
- Dairy products: fresh cow, goat or sheep milk, cream, ice cream, milk yogurt, ricotta, mascarpone and fresh cheeses
- Fruits: watermelon, peaches, apples, pears, mangoes
- Vegetables including onions, leeks, artichokes, celery, savoy cabbage, garlic, and asparagus
- Oily nuts, mainly cashews and pistachios
- Cereals (wheat) and, therefore, pasta, bread and biscuits
- Legumes: lentils, chickpeas and beans
What to eat
What are, however, the foods allowed by the Fodmap diet? Here are some of them:
- Fresh fruit: melon, mandarin, orange, banana and grapes
- Nuts like almonds and pumpkin seeds
- Vegetables: zucchini, tomatoes, cucumbers, carrots and green beans
- Gluten-free products
