FODMAP diet – very fashionable, but above all helpful for people with irritable bowel syndrome. Who is it recommended for? What should be avoided during the elimination phase and what is the phase at all? You will find the answer in the following article for these and many other questions. I invite you to read.
For who low FODMAP diet?
This diet can be extremely helpful for people diagnosed with irritable bowel syndrome. The benefits of its use can also be applied to athletes who suffer from gastrointestinal discomforts or training in sports competitions, but this is a topic for a separate article. Symptoms of IBS often coincide with the symptoms of other more serious diseases such as gut cancer, so before the doctor diagnoses IBS must first rule out all other diseases. Only then can you work towards reducing the symptoms of irritable bowel syndrome and here the low FODMAP diet comes in for help.
The FODMAP dietary phases
The low FODMAP diet consists of 3 stages. The first is the phase of elimination, the second reintroduction, the third is the implementation of acquired knowledge in life, i.e. planning the menu so that the intestines are “happy and calm”. Each of the stages requires a detailed discussion, which is why in this article I would like to discuss the subject of Phase I. In the following I will discuss the next stages of the diet.
Phase I – elimination of high FODMAP products
It is a rest time for the intestines. For 4-8 weeks (because this is how long this phase lasts) you should exclude from the diet all products that may potentially increase the symptoms of IBS. Thanks to this, the intestines as well as the mind relax. People with IBS at the time feel much better. They leave the fear of ailments that usually meet them after eating a meal. This time is the preparation for Phase II, where high FODMAP products are introduced in turn.
During the first phase of the diet you need to eliminate a number of products, which is a high risk of food deficiency. That is why it is extremely important to follow it under the supervision of a nutritionist. Thanks to this, the risk of possible deficiencies of vitamins or minerals will be reduced to a minimum.
Like any elimination diet phase FODMAP diet can not be permanent. It should last four weeks. If the improvement of well-being does not occur, i.e. intestinal problems will continue, it should be extended to 8 weeks, but not longer.
What should be avoided?
In the low FODMAP diet you should avoid products that contain large amounts of monosaccharides (fructose), disaccharides (lactose), oligosaccharides (fructans, fructooligosaccharides, i.e. FOS and galactooligosaccharides, i.e. GOS), and polyols.
What foods can we find large amounts of these ingredients in? For simplicity, I will save them using the division into food groups.
PRODUCTS PROHIBITED IN PHASE AND LOW FODMAP DIET
– yogurt, kefir, buttermilk, cow’s and goat’s milk, cream, ice cream, cottage cheese, mascarpone cheese and ricotta
– very ripe bananas, dates, mangoes, nectarines, peaches, watermelons, apricots, plums, figs, apples, pears, papaya, cherries, cherries, most dried fruits, canned fruits
– wheat bread, rye bread, mixed bread;
– wheat flour, rye flour, barley;
– flakes of wheat, rye, barley, instant oats, granola;
– wheat and spelled pasta;
– pearl barley, barley, couscous;
– cereal bars, cereal biscuits, flavored rice wafers
– lentils above 1/4 cup, chickpeas, beans, peas, soy
– cauliflower, broccoli, cabbage, kale, mushrooms, asparagus, onions, garlic, green peas, sweetcorn, beets, sugar snap peas, leek, chicory, brussels sprouts
Nuts and seeds
– cashews, pistachios, almond flour, tahini,
– pumpkin seeds, sesame seeds, sunflower seeds (more than one handful per meal)
– tea / coffee with milk with lactose or soy, strong tea, fennel tea, apple juice, orange juice, tropical fruit juice, coconut water, rum
– soy vegetable oatmeal, coconut milk UHT
– honey, agave syrup, birch sugar or xylitol, all sweeteners and food products containing in its composition sorbitol, maltitol, mannitol, sweetened alcohols (the packaging usually lacks information about the sweetener so it is better not to risk), glucose-fructose syrup (we find it’s mostly sweet and sugary drinks – you should read labels and it’s best not to buy highly processed foods).
You already know what to avoid in your menu to improve your well-being and comfort of life. I realize that these products are not enough, the more it is worth to consult a dietitian in order to choose a well-balanced diet. In the next article, I will present a list of safe products, which are worth reaching in the elimination phase. Low FODMAP diet is very extensive and to start the elimination phase, you should prepare yourself well by getting the right knowledge and supplying the fridge. Therefore, I invite you to read the next article remaining in this subject next week.