Eggs – why eat them?

Very often you can find the statement that eggs are not especially healthy for us because of what they have in themselves. It is mainly about the problem of “bad cholesterol, which, as is well known, does not work well on our body. However, many studies try to show this product from another good side. It is worth to familiarize yourself thoroughly with what the egg can really offer us. I invite you to read.

Eggs – a few words

It is worth noting that eggs are a very cheap and nutritious type of food. They can contain as many as 18 different vitamins and minerals. Their occurrence depends on the age, diet and breed of chicken as well as environmental factors. Of course, despite this, we usually find in eggs a small amount of carbohydrates and about 12 g per 100 g of protein and lipids (most monounsaturated) when it comes to macronutrients. This composition adds many essential nutrients to our diet. Some of them, like zinc, selenium, retinol and tocopherols, are very poor in the Western diet (fried food, meat, salty), which gives another reason to accept eggs for our list of dishes. In addition, thanks to its antioxidant activity, this product can protect people against various problems such as cardiovascular disease.

As you can see above, eggs can be a great addition to any diet, especially they are useful for people who have problems maintaining the right amount of nutrients in the body. In addition, of course, they are recommended to people who are looking for a way to add more protein to their diet, because they can support the synthesis of skeletal muscle due to the fact that it has exogenous amino acids. Of course, there are reasons why there is a stigma regarding eggs, it is worth getting as close as possible.

Eggs – are they unhealthy?

Despite the fact that you can find many articles praising what eggs can give us, still a lot of people give up their food. One of the reasons may be that it has anti-nutritional factors like ovomucoid. However, such factors are thermolabile so that they are destroyed during frying. Certainly the main reason is how high cholesterol and saturated fat it possesses. A standard solution for many dieters is to create a menu that has as little saturated fat as possible that affects the level of cholesterol in the body. However, many studies have not been able to confirm that by adding eggs to the diet, cholesterol levels in the body increased when the diet itself had products that supply specific levels of cholesterol to the body. Interestingly, very often the contradiction in research could be due to the lifestyle itself. For example, the standard diet in the United States contained between 26% and 32% of cholesterol from eggs. In Japan, it was up to 48%. In this case, we see a difference in the approach to food, which is of great importance in how eggs will affect cholesterol in our body. In the case we have more saturated fat compared to Japan. This is an important point to remember when we think about adding these products to our menu.

Of course, another issue may also be Salmonella, which can still be a problem, even despite all legal regulations that are trying to eliminate it. However, if nothing happened while transporting the eggs to the store and then home, then just be careful that the raw egg does not touch anything by accident. Of course, the risk will always exist.


Eggs are in my opinion a very interesting and healthy product, but I also understand the reasons for eliminating them from various diets. In spite of everything, I recommend trying to include these delicious and healthy products on your menu.


South Beach Diet

The South Beach diet, also known as the South beach nutrition model, was invented and developed by Arthur Agatston, an American cardiologist. He created it in 1995 with the intention of improving the health and condition of his heart patients and those suffering from type 2 diabetes. He did not expect that his nutritional plan would be so effective that the television station in Miami would offer him a performance in one of programs aimed at presenting the principles of the created food model. The coincidence of the events described above resulted in the popularity of the diet among the inhabitants of Florida praising the removal of excess kilograms and well-being. In 2003, this resulted in the publication of the first doctoral book with the significant title The diet of southern beaches, which spread in the number of 23 million copies.

Fashion in this way of feeding went around and mastered the whole world. The result was the publication of further guides, cookbooks and additional guides translated into many languages ​​and intended for many diet lovers from Florida. Although in Poland it had its great 5 minutes a few years ago, still many people are considering the pros and cons of switching to this style of nutrition 2.

General principles and assumptions of the South Beach diet
The South Beach diet is based on fairly simple and easy to remember rules. First of all, it does not take into account the calories of meals, or the right amount of macronutrients, such as proteins, carbohydrates and fats, there is also no look at the delivered dose of vitamins and minerals, which unfortunately can lead to their numerous deficiencies. The only thing that the author pays attention to is the glycemic index, or IG (glycemic index) selected for consumption of products. In this respect, the model is reminiscent of the recommendations made by Montignac, the first person to pay attention to the importance of looking at the quality of carbohydrates supplied with food.

It is also worth mentioning here that, contrary to the assumptions of the above-mentioned author, the south beach diet does not look at the glycemic load at all, although it has been known for years that it is a more reliable indicator of the body’s sugar load than the food index itself . It should also be remembered that eating products with a high content of pure glucose in small amounts gives the same effect as eating a large amount of food based on complex carbohydrates. Unfortunately, in the assumptions of the Florida nutrition model, there is no mention of it, although Agatston recommends eating any portion size 2.

Continuing, in the South Beach diet should be excluded from the menu of highly processed products, containing large amounts of saturated fatty acids, and those whose glycemic index is higher than 60. The author emphasizes that after eating dishes with, for example, white noodles or bread is not enough that there is a high ejection of sugar into the blood, it is also due to the rapid digestion of such substances, hunger appears almost immediately. Therefore, he recommends replacing them for whole grains, as well as vegetables and fruits, but only those whose IG does not exceed a maximum of 50.

You can also include protein in your daily menu, but at the same time, you should limit the supply of this macronutrient from dairy products. The sources of good unsaturated fats, such as vegetable oils, avocados and sea fish, are also important. When it comes to drinks, the doctor recommends only non-carbonated mineral water, juices, but only vegetable, decaffeinated coffee and tea that do not contain theine. Such products can be drunk in any quantity.

An important rule in this way of eating is the ban on avoiding breakfast, because without this meal the body is exposed to sudden attacks of hunger and the desire for sweets increases. Thanks to the menu thus composed, you not only do not have to make a big jump in blood glucose during the day, but you should not feel hunger 5 too often.

The diet of the southern beaches consists of three phases in which individual products are excluded or included in the menu. Each stage is characterized by a different restrictiveness of assumptions. It is assumed that such a nutritional model allows you to drop as much as 6 kg during the first two weeks of its duration. Although Agatston stresses in their assumptions that calories are not important, the way in which the recommendations are arranged in each phase assumes menus with calories that often do not exceed 1200 or 1400 kcal. Even in the case of people who only use allowed products, but actually eat as much as they want, often not only do not lose weight, but even increase it 5.
South Beach diet phases and their course
The priority assumption of the first stage of the southern beaches diet is the leveling of the glycemic level, and thus the normalization of results in the case of people with type 2 diabetes. In this phase, lasting only two weeks, depending on the so-called. Starting weight can be used to lose weight up to 6.5 kg. Of course, the more weighed at the beginning, the more significant and effective these defects are.

The first stage menu should contain about six meals, the size of which should fully satisfy hunger 5. Unfortunately, the list of products that may be included in this phase on the plate of the person starting his adventure with the South Beach nutrition model, is not too extensive.

Meat products are mainly recommended for lean beef, especially tenderloin, roast beef and cross-dressing, fat-free pork in the form of ham, entrecote, leg or calf kidney, and saddle of lamb. Cured meat is mainly poultry, preferably cooked or smoked chicken or turkey breasts, of course not containing almost any composition of lipids. The menu may include all available fish, shellfish and seaweed.

Also recommended is leguminous plants both fresh and frozen and from the can, provided that they do not contain sugars. The most often mentioned are white, black and red beans, including mung type, chickpeas, lentils, soy and all its products with limited fat content, including milk from its seeds. The menu may also contain eggs in an unlimited number.

As for vegetables, the most recommended is eggplant, chard, Chinese cabbage, or bok choy, as well as its blooming variety, or choy sum, in Poland also known as Chinese broccoli, Brussels sprouts, onions, garlic, all varieties of pumpkin, endives, escarole, green beans, fennel, poisonous peas, all kinds of mushrooms, kale, jicama, i.e. Mexican potato, kohlrabi, kopary, cauliflower, white cabbage, as well as Chinese, Italian, headless and leavened, artichokes, edible ketmia, vegetable juice cocktails, alfalfa sprouts, broccoli, beans, lentils, radishes and sunflower seeds, , mustard leaves, turnip and grape, cucumber and green and sour, walnut, hot pepper, tomato and also one year old, also known as turkey pepper, parsley, artificially sweetened pickles, any type of tomato, leek, rhubarb, red chicory , arugula, watercress, radishes, including Japanese variety, any type of lettuce, root celery, celery, artichokes, palm hearts, tomato juice, sugar peas, shallots, chives, asparagus, spinach and broccoli.
Every day, the menu should also specify exactly one portion of nuts or seeds in the amount of 15 pieces of almond, cashew or Italian variety or 3 tablespoons of sesame or sunflower seeds, otherwise linseed or pumpkin seeds. The appropriate dose from the type of products described may also be 30 pistachios, pine nuts, hazelnuts or ¼ cup of soybeans.

When it comes to fats, the maximum daily amount available for consumption is 2 spoons of one selected type of oil. The recommended group consists of rapeseed, corn, linseed, sesame, sunflower, soybean oil, extra virgin oil and grape seed. Interestingly, the recommended form of lipids is also low-fat mayonnaise and soft margarine. On the other hand, the full-value additives and spices in the first phase of the diet include broth, horseradish, lemon or lime juice, paprika paste, aromatic oils and anything that adds flavor to the dishes, but does not contain glucose.

As a substitute for ordinary sugar, Agatston recommends 27 to 100 kcal per day of long-rejected and unrefined fructose and saccharin. On the other hand, allowed beverages include herbal tea, mint style, chamomile or dill, moderate amounts of coffee and tea, vegetable juices and carbonated drinks without sugar 5.

It is worth noting here that the dietetics based on research has already excluded some drinks from the group of healthy products, where carbon dioxide is injected in an industrial manner. This is due to the fact that this gas leads to the formation of ghrelin, or stomach hunger hormone 3. A few years after the release of the first version of the South Beach diet book appeared its improved version called turbo. In this option, the first phase of the described feeding model is extended by several dairy products, such as skimmed milk or buttermilk, to a maximum of 1% fat in the composition, natural yoghurts 0%, light cheese and curd containing less than 3% lipids. Interestingly, the new recommendations also allow you to deliver daily from 75 to 100 kcal from such ingredients as jelly, jams, cocoa, ice cream, chewing gum. Of course, all these items can not contain sugar.
Lotus Cookie Flavored Protein Cream
What is most amazing, despite the possibility of adding artificial fructose to dishes, all fruits, including those with a low glycemic index, are prohibited by the author 5. Such rigorous recommendations and limited product base are a simple way to bring about numerous shortages dangerous to the health of each person, and more patients with cardiac problems and type 2 diabetes, despite the fact that it was initially designed for them to describe the model of nutrition.

After probably the most difficult two-week start-up phase, the second phase of the southern beaches diet begins. It lasts until the person’s weight is reached, even though the weight drops are much slower during this period than at the start. The menus of this stage begin to be small steps enriched with carbohydrate products. Agatson recommends very slow introduction of dishes with wholegrain bread, brown rice, whole-meal pasta and low IG fruit. This is justified by the need to get used to an increased ejection of sugar into the blood. In addition, it is to help check how the body of each person reacts individually to a specific product.

During the first week of the second phase, you can eat only one fruit and one starchy product per day. However, the harvest of trees is forbidden for breakfast, because, according to the doctor, they may cause increased appetite. In addition, we only eat these ingredients in combination with a source of protein, such as skimmed yogurt. This is to lead to the elimination of hunger.

In the second week of this stage on the first day, we can still eat one fruit, but two starchy products. In the next day, we add one more crop to the set. Then we add the complex carbohydrate component again and keep it that way for 48 hours. Then, by the end of the week, we watch the number of 3 fruits and 2 meals based on starch 2.

During the second phase of the South Beach diet, specific products from different food groups can be included. From the dairy products, it is allowed to introduce light-style fruit yoghurts that do not count as healthy food. As regards cereals, it is possible to consume barley products, unprocessed flakes, wholemeal pasta, wholemeal or leavened bread, wild rice or brown rice and roasted or shot grits.

In the case of fruit, only specific species such as grapefruit, peaches, blueberries, strawberries, pears, apples, kiwi, mangoes, cantaloupe, oranges, plums, cherries, blackberries, raspberries, as well as high GI grapes are allowed to enter the menu. and apricots in both fresh and dried form. In the second phase, green peas, black and pinto beans are available in the diet, and according to some sources, both sweet and ordinary potatoes, but only in small quantities. The author at this stage also allows you to eat small portions of bitter chocolate and red wine 5.

Importantly, despite the main rule, not to count calories and eat as much as you want, not to feel hunger, the portions of most products that come in this phase are very specific. And so during the day you can eat only ¾ cup of gooseberry or blueberries, strawberries, raspberries or cranberries. According to some sources, even one medium banana per day is allowed. The menu can also include no more than a single, not too large peach, pear, orange, pomegranate or kiwi, or a small apple or papaya. From other available fruits you can choose a half of grapefruit or mango, ¼ melon, 15 balls of grapes, 2 ordinary plums or 4 dried, 12 cherries and 4 apricots.

In the case of cereal products, you can not afford more than 1 slice of wholemeal bread, ½ cup of wholemeal, buckwheat or soy pasta or brown or wild rice. Importantly, according to some sources, 3 cups of popcorn and breakfast cereals with an average amount of sugar are also allowed. With vegetables, the recommendation of a specific portion applies only to carrots and peas, which should not be eaten more than half the average size of the cup. As for the aforementioned wine, a maximum of 2 glasses is recommended, although some say that 330 ml beer is also acceptable alcohol. The following products are not added to the menu: beets, pineapples, watermelons, lychee, dates, figs, raisins, honey and sweetened ice cream and desserts 5.

This stage of the diet is already much more varied than the previous two weeks. It is incomprehensible, however, to introduce into the menu also unhealthy products like light fruit yoghurts, sweetened breakfast cereals or beer for products still banned, which are harmless to the body.
Thermo Speed Extreme
The next and the last stage of the style of feeding south beaches takes place after reaching the desired weight. The third phase according to the author should last until the end of his life. There are no prohibited products at this time. However, you should observe your body and at most eliminate yourself on your own, what you consider harmful or causing weight gain 2. Of course, foodstuffs with a glycemic index below 50 are recommended. Agatston recommends going back to phase two if weight is increased. The amazing fact is that the author himself allows his followers to exclude any selected products and to experiment with his health and metabolism on the principle of any transition from the last stage to the one that preceded it.

Effects possible to obtain
Supporters of the South Beach diet exchange numerous beneficial effects that they gained when they switched to this eating model. The most important of these is, of course, a large and quite fast loss of weight, especially during the first two weeks, where record-players lose even 10 kg. Generally, during the entire treatment, the weight loss usually varies from 15 to a maximum of 20 kg. Unfortunately, nobody underlines that his health will change for the better. Some also enjoy mixing the model of the south beaches with the 1000 kcal option to get even better and more spectacular effects related to the pursuit of perfect figure 2.

Unfortunately, both the traditional South Beach diet and its version maximally trimmed by the amount of energy supplied may have deplorable health effects related to dysregulation of the metabolic system, vitamin and mineral deficiencies, liver and kidney burden with too much protein, which may result in disease conditions at the result of malfunctioning of these organs.

Additional side effects are also emphasized by the patients themselves, especially in the first phase they complain of fatigue, irritability, general nervousness and weakness, probably due to the total discontinuation of all carbohydrate sources, which is a simple route to hypoglycaemia, especially dangerous for people suffering from diabetes for whom it may even end up in death

It should also be emphasized that the brain functions and draws energy only from glucose, so for the first two weeks it will not work properly. Unfortunately, a large proportion of people trying to use the diet of the south beaches and obtaining the dream figure in the third stage quickly returns to their former weight or is caught by the yo-yo effect.

Opinions of specialists and people using
On many websites and forums people who are satisfied with the rapid loss of excessive kilos share their experiences and praise the use of this model of nutrition. The only drawbacks that are noticed and underlined is the abandonment of bread, but what you do not do for the perfect look. What’s more frightening is the fact that some nutritionists also consider this diet healthy and rational and promote its use with their name. Only individual sources emphasize that the South Beach diet is not safe for health. Despite the states of hypoglycaemia, weakness and nervousness, the consequences of deficiencies of vitamins, minerals, nutrients and the burden of two important organs, such as the kidneys and heart, can last for months or even years 2.

It is important to emphasize that there are healthy ways to get rid of excess weight and get a great figure not for a moment, and for years. It is worth to go to a proven dietitian who will help you learn the proper and healthy eating habits for the whole body.

Contraindications, or can South Beach diet reach everyone?
The main contraindications not to use the South Beach diet, which are currently exchanging sources, are kidney diseases, diabetes or frequent fluctuations in blood glucose level 1. Unfortunately, due to improper balance of this diet, it should not be recommended to anyone, let alone people young people and teenagers who often consult on internet forums and follow what is fashionable, fast and effective. The price of health, even until the end of life, is not adequate to obtain, often only for a moment, attractive and slim figure. Especially that you can take care of a satisfactory appearance and good health at the same time.

An example menu for one day from phase I, II and III
Below are some examples of menus for each stage of the South Beach diet. Of course, trying them on is not recommended.

First phase
And breakfast is a seafood salad and tea without theine.
II breakfast vegetable juice.
Lunch, boiled chicken breast, boiled cauliflower, a tablespoon of olive oil, still water.
Afternoon tea, cut vegetables, decaffeinated coffee.
Grilled zucchini and aubergine dinner with smoked salmon, still water.
Snack 3 tablespoons sunflower seeds, still water.

The second phase
And breakfast of boiled egg, tomato, red pepper, still water.
II breakfast natural light yogurt, small apple, tea without theine.
Lunch of half a cup of boiled wild rice, baked trout, sauerkraut salad, vegetable juice.
Afternoon tea 2 cubes of dark chocolate, still water.
Supper one slice of wholemeal bread with soft margarine, a slice of poultry ham without fat, with green peppers, tea without theine.
Vegetable juice snack.

Phase three
And breakfast cereal on milk 1%, still water.
II breakfast sandwich with lean cottage cheese, tomato, decaffeinated coffee.
Lunch of zucchini cream soup with wholegrain toasts, vegetable juice.
Afternoon tea light fruit yogurt.
Dinner salad with iceberg lettuce, light mozzarella, red, yellow and green peppers, tomatoes, pumpkin seeds with a tablespoon of olive oil.
A snack of 3 bitters of dark chocolate.

As can be seen from the above examples, especially in the first and second stage, there is no way that the menu composed in this way would provide all the necessary vitamins, minerals, nutrients and adequate energy supply.

Summary – does this model of nutrition have more disadvantages or advantages?
Looking objectively at the advantages and disadvantages of the model of nutrition created by Dr. Arthur Agatston, it is not difficult to conclude that despite good motives he composed a diet that can quickly destroy the body. The only plus that everyone probably knows is a fast loss of unwanted kilos in the first two weeks of use.

Unfortunately, the downsides resulting from South Beach nutrition are much more. Deficiencies of vitamins, minerals, hypoglycemic states, weakness, nervousness, excessive supply of protein and general poor balance of meals and a 24-hour menu leading to health loss are not and should not be acceptable side effects of the treatment.

To get a beautiful figure and at the same time stay healthy, it is enough to follow scientifically based eating habits and introduce a minimum of 30 minutes of moderate physical activity into your daily schedule. If you can not start changing your life yourself, remember that there are specialists who will be happy to help you. Good luck!



The World Health Organization (WHO) has placed red meat on the top of the list of carcinogenic substances with cigarettes and asbestos. The keyword in this report, however, is the processed expression. Yes, processed meat and ready-made dishes are not good for our health. I guess no one deludes that hot dogs or burgers from chains have more advantages than disadvantages. Even the hams liked by Poles hit this list – and we thought that only American bacon is bad. However, if we buy meat from a trusted seller who acquires them from an organic farm – in which cows are grazed on the grass – and we can make homemade steaks, hams, patties or even burgers ourselves, we can enjoy the advantages of beef without fear. The whole report refers more to chemical additives and preservatives than to meat itself.

The advantages of beef

Beef Protein

The value of beef is often assessed by color, consistency, smell and the amount of visible fat. Immediately after slaughter, the muscle tissue of bovine meat is unfit for consumption. It is hard, rubbery and above all ill-digested by the human body, and the nutritional value is low due to poor digestibility. Beef meat should mature before it can be eaten. This process takes place when the meat is stored at a temperature higher than the freezing temperature. The changes occurring at that time, both in the structure and in the properties, make the meat change its properties and is suitable for consumption as culinary meat. In 2012, the consumption of beef by one Pole amounted to approx. 2.1 kg per year, while in 2000, approx. 10.7 kg per year, as we can see it is a significant difference.

Beef meat is characterized by a high content of easily digestible protein for us. Its values ​​depend to a large extent on the amount of intramuscular connective tissue as well as race and age of the animal. The connective tissue of the animal consists mainly of collagen and less elastin. Beef meat has relatively low-fat content compared to other meat from slaughter animals. By eating 100 g of beef sirloin, we will provide 20.5 g of protein and 3.5 g of fat. It is worth mentioning that beef is a good source of vitamins A, E, cobalamin, thiamine, pyridoxine. It contains easily absorbable iron, so it is worth using them in the therapy of anemia. Beef meat is also a source of creatine. Creatine is designed to increase exercise capacity during training, so if we are very physically active, let’s introduce it to your menu.

Beef is oily?

The amount of fat in beef depends to a large extent on its type. For example, beef popular in Poland, such as brisket, contains 15.7 grams of fat in 100g, for comparison 100 grams of beef sirloin will provide 3.5 grams of fat. So we see a significant difference. In beef, we find mainly saturated fats (44%) and monounsaturated fats (46%), in a smaller amount of polyunsaturated fatty acids.
Beyond Bone Broth

This ratio of fatty acids is not the most favorable for us, therefore it is recommended to use appropriate strategies that can improve this ratio. Such strategies involve changing the quality of fodder animals for slaughter. After the consumption of beef, we will also provide CLA, i.e. conjugated linoleic acid. It has a positive effect on human health and has an anti-carcinogenic effect. The amount of CLA in beef meat can also be increased by modifying the composition of animal feed.
Beef Liver
Beef liver – health itself

Beef liver, which is part of offal, we often treat as a slaughterhouse by-product. However, it can be a valuable resource that provides a lot of nutritional value. It contains large amounts of vitamins A and B12. Vitamin A is essential in visual processes, has antioxidant effects, promotes the ability to regenerate cells, protects the epithelium. The liver due to the high content of vitamin A is not recommended for consumption by pregnant women. The second main vitamin component of the liver, vitamin B12, is responsible for the normal state of the nervous system and erythropoiesis, i.e. the production of red blood cells. Its deficiency leads to anemia. It is worth to introduce it to your menu in case of problems with morphology.



Although watermelon is not a fruit of Polish origin, it is extremely popular with us. It owes its popularity to the sweet taste and the fact that it perfectly quenches thirst. The increase in the consumption of watermelons is noted in particular during the summer. That’s when we feel like it. In addition to the sweet flesh of watermelons for food and medicinal purposes, you can also use their seeds and a thick fleshy skin. Have you ever wondered what nutritional and health properties these fruits characterize?

Watermelon – a few words about the species
Watermelon (Citrullus lanatus) is a plant of the cucurbits family. It comes from the areas of South Africa, where you can meet her in both wild and breeding. The first mention of the cultivation of watermelon appeared about 1500 BC. In our lands, this fruit appeared in the fourteenth century thanks to the Teutonic Order.

Currently, the demand for watermelon fruit is very large. To meet the demand for these sweet fruits, large watermelon plantations began to be established in countries such as Spain, Portugal, Italy, Croatia, Hungary, Bulgaria, Romania, China, and many, many others. The climate of our country is not conducive to the cultivation of watermelons, but it does not mean that we can not grow these fruits from us. A dozen or so enterprises in our country produce watermelons in large greenhouses, however, native crops are less sweet and juicy than fruits from southern Europe and Africa.

Watermelon is characterized by a creeping stem, which in favorable climatic conditions can reach a length of up to 6 meters. The large leaves of the plant are equipped with a mustache. Flowers in appearance resemble pumpkin flowers, grow individually, most often are found in yellow or light green. One mature plant produces up to 30 female flowers and up to 400 male flowers during flowering. The fruits of watermelon are massive berries with a characteristic sweet red flesh (mesocarp). There are also varieties with orange, white and yellow flesh. At the end of the growing season, the plant sets up seeds, the color of which, similarly to the color of the fruit, varies depending on the variety.

Watermelon – nutritional values Prenatal Multi Gummies
The English name of watermelon, or watermelon, perfectly describes its properties. This fruit consists of more than 90% water. This property means that watermelon is not the best source of nutrients. However, it can be classified as a low energy food. In 100 grams of watermelon, there is about 37 kcal (for comparison, pineapple has 54 kcal / 100 g, apple 47 kcal / 100 g, and orange 44 kcal / 100 g).

Watermelon – health properties of the flesh, pips, and shells
The health properties of watermelons outweigh its nutritional value. The minerals and antioxidant compounds contained in them have a strong antioxidant effect. The cardioprotective effect is attributed to them. The carotenoids contained in the watermelon, responsible for the red-orange color of the flesh, are very strong antioxidants. The most active compound with such properties in the watermelon is lycopene. This substance prevents the adverse oxygen metabolism of cholesterol, it also has a strong anti-teratogenic effect. It is a powerful scavenger of free radicals that lead to chemical and mechanical damage to the walls of blood vessels. Watermelons reduce the risk of cardiovascular disease, reduce the risk of heart attack, atherosclerosis, and stroke.

In addition to antioxidant compounds, citrulline also occurs in watermelons. This substance is an ornithine derivative belonging to the group of endogenous amino acids. Citrulline was first isolated from watermelon fruit. This substance is appreciated primarily by athletes. However, this amino acid does not affect building muscle mass. It is used to increase the efficiency of the urea cycle in which ammonia is neutralized. Also, citrulline has scientifically proven anti-catabolic activity, which means increased protection of muscle tissue against its destruction or breakdown. It was also shown that citrulline reduces the intensity of the so-called soreness.

The high content of water in watermelons affects its diuretic and detoxicating effects. The consumption of watermelon is recommended for those who are feverish and dehydrated. Both the juice and pulp of the watermelon perfectly hydrate the body and provide the electrolytes and carbohydrates necessary for proper functioning. Watermelons also reduce the intensity of unpleasant ailments that occur the day after consuming excessive amounts of alcohol.

In addition to juice and flesh, healing properties are attributed to both its pips and thick, fleshy shell. Small seeds of watermelon deserve special attention, in their composition, they contain about 30% protein and 50% fat, moreover, they have a higher concentration of healing substances than pulp and watermelon juice. Scientific research carried out all over the world has proven that watermelon seeds have antibacterial and antifungal activity, are helpful in case of infections and gastrointestinal infections, as well as reduce the intensity of diarrhea. They have a soothing effect in catarrh of the respiratory system and alleviate the symptoms of skin diseases. Recent scientific studies have provided evidence of the effective action of watermelon seed extract in the treatment of bacterial, viral and fungal infections (including E. coli, among others). Other studies have shown that watermelon seeds have strong anti-inflammatory properties and also support the treatment of prostate diseases. In turn, watermelon shell is an excellent source of dietary fiber, in its white part contains the largest part of the aforementioned citrulline.

Watermelon – interesting facts
Currently, there are over 1,200 varieties of watermelons in the world, they are bred in more than 100 countries, and the world’s largest watermelon suppliers are China, Turkey, Brazil, Iran, and Egypt.

During the communist era, Polish authorities did not recognize imported products from abroad. The watermelon, however, was liked so much that it was not banned from its import. The authorities, however, tried to change its name to another, less exotic. The name, however, was not accepted by consumers and continued to use the name watermelon.

The Guinness World Record in the category of the largest watermelon in the world was beaten in 1990 by farmer Bill Carson from the United States. He managed to grow a real giant – the watermelon from his plantation weighed 118 kg.

Watermelon – recipes for tasty dishes and desserts
Although watermelon is an extremely sweet fruit, it can become a component of many interesting dishes (not necessarily desserts). We have prepared a few tasty recipes for dry dishes and desserts and cocktails with his participation. Try to cook them in your kitchens. You will find that you can use watermelon in many interesting ways, and in each of the scenes, it will taste different. Always, however, delicious.

Salad with watermelon, avocado, and grilled chicken breast
Ingredients for 1 serving
– 2 handfuls of fresh spinach,
– one handful of rocket salad,
– ½ avocado,
– 100 g chicken breasts,
– 100 g of watermelon,
– 1 tablespoon of pine nuts,
– ½ lime juice,
– 1 clove of garlic,
– olive oil,
– pepper, salt, red pepper powder,
– thickened balsamic vinegar.

A method of preparing
Let’s rinse lettuce and spinach in cold water, gently dry. Cut the avocado from the skin, cut into slices – sprinkle them with lime juice to keep their nice green color. Wash the chicken breast, cut into slices. Marinate for approx. 20 minutes in a marinade with a few drops of balsamic vinegar, oil pressed by a garlic press, sweet peppers, pepper, and salt. During this time, cut the watermelon into cubes and roast pine nuts in a frying pan. The chicken breast meat is grilled in a grill pan. When it’s ready, mix all the ingredients, sprinkle lightly with olive oil and pour in thick balsamic vinegar.

The salad is ready to eat!

A refreshing watermelon and mint smoothie
Ingredients for 2 servings
– 500 g of watermelon,
– 100 g raspberries,
– 100 ml of carbonated water,
– 10 mint leaves,
– ½ lemon juice,
– 1 tablespoon of xylitol (optional),
– a few ice cubes.

A method of preparing
Wash all the fruits, cut the watermelon into slices, clean the seeds. Place fruit in a high container, pour water, squeeze juice from half a lemon. Put a few ice cubes and mint leaves. The whole blends to obtain a homogeneous mass. If the whole thing seems too sour, add a tablespoon of xylitol, mix thoroughly.

A simple protein cheesecake with watermelon
Ingredients for 6 servings
– 500 g of lean curd cheese,
– 200 g of natural yogurt,
– 500 g of watermelon,
– 10 tablespoons of xylitol/honey,
– 1 tablespoon of vanillin sugar,
– 4 tablespoons of gelatin food/agar.

A method of preparing
Cottage cheese is blended with natural yogurt, xylitol, vanillin sugar, and diced watermelon. We pour gelatine with a few tablespoons of cold water, wait a few minutes for it to swell, and mix with the watermelon mass. Set aside in a cool place for several hours and wait until it is concentrated. The cheesecake can be served with fresh raspberry fruit, raspberry leaves or vanilla ice cream.

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Barley groats

Barley groats are among the most common groats in Poland. On its basis, you can prepare many tasty dishes. It works well as an addition to soup or cabbage rolls. Pearl barley also has a lot of valuable nutritional values. It is a rich source of fiber, phytochemicals, vitamins, and micronutrients, thanks to which it has a beneficial effect on health. It is, therefore, worth introducing it to our everyday menu.

Kinds of barley groats
Barley’s groats, as the name suggests, is a type of groats made from barley grain. According to the standards applicable in Poland, barley porridge should be light gray with a yellowish shade. It should also have a specific smell and taste.

The barley groats can also be divided into several types. We stand out among others
– pearl barley – whole grain without husk,
– kaszawski pearl barley kashas – whole grain without husk, rolled and polished,
– broken barley (rural) barley – obtained from purified, dehulled and sliced ​​grain, here we also distinguish small, medium or thick groats,
– pearl (Masurian) cereal – obtained from barley groats, p \\ additionally subjected to polishing, here also distinguish small, medium or thick groats,
– roasted pearl barley.

Of all the above-mentioned groats, the most popular pearl (Masurian). Unfortunately, the barley still wrongly is considered to be a product of inferior sort, waste, and it is the whole grains of pearl barley that are the starting raw material for the production of other types and contain the most nutritional values.

Nutritional values ​​of barley groats
Barley groats are characterized by very good nutritional values. In 100 g of this product is among others
– 354 kcal,
– 148 g of protein,
– 30 g fat,
– 748 g of carbohydrates,
– 17.30 g fiber,
– 9.44 g of water.

Barley groats are also a very good source of vitamins and minerals
– calcium – 300 mg / 100 g,
– iron – 60 mg / 100 g,
– magnesium – 1300 mg / 100 g,
– phosphorus – 2600 mg / 100 g
– potassium – 4500 mg / 100 g,
– sodium – 100 mg / 100 g,
– zinc – 77 mg / 100g,
– vitamin B1 – 0.646 mg / 100 g,
– vitamin B2 – 0.285 mg / 100 g,
– vitamin B3 – 604 mg / 100 g,
– vitamin B6 – 0.318 mg / 100 g,
– folic acid – 19.00 μg / 100 g,
– vitamin A – 200 IU / 100 g,
– vitamin K – 2 μg / 100 g.

Regardless of the type of barley, each is an excellent source of both soluble and insoluble fiber. You can also find phytochemicals that are responsible for lowering blood cholesterol levels. To preserve the best nutritional value of barley porridge, its storage time should not be longer than 9 months. A particularly important fact, mainly for people intolerant to gluten, is that barley is its source.

Health benefits resulting from eating barley groats
Consuming groats obtained from barley grain brings many health benefits. First of all, grits
– it improves the functioning of the excretory system,
– is diuretic and helps in painful urination,
– it has a beneficial effect on the gallbladder,
– strengthens the stomach’s work,
– has antiviral activity,
– thanks to the high content of B vitamins, it acts as an aid to memory and concentration,
– it is filling and quickly fills the stomach,
– cleanses the body by removing unnecessary metabolites,
– acts anti-cancer,
– helps in combating stress,
– thanks to the high content of antioxidants help in removing free radicals from the body, which has a positive effect on the appearance of the skin, hair, and nails,
– due to the high content of fiber binds in the intestines ions of some heavy metals,
– helps in the removal of factions of bad LDL cholesterol due to the presence of fiber and niacin,
– it has a beneficial effect on the production of platelets, thus preventing the occurrence of anemia,
– strengthens the functioning of the nervous system,
– helps in the treatment of constipation and diseases associated with disorders of the digestive system,
– improves lactation,
– thanks to the starch content act as a so-called energy shot,
– helps in combating ischemic heart disease and atherosclerosis,
– because of its high calcium content, it strengthens the skeletal system,
– thanks to the content of vitamin K, it positively influences blood clotting processes, prevents the formation of blockages, clots, and bruises.

The method of preparing barley groats
It is recommended to avoid barley groats packed in a bag. Such groats are subjected to additional treatment, which reduces the content of nutritional values. You should also avoid cooking porridge in a large amount of water because then all the minerals and vitamins get into the water, which is then poured. Undoubtedly a healthier and tastier solution is to cook porridge in a properly selected portion of water until the water is completely absorbed by the grits.

A glass of barley groats should be rinsed in a sieve. In a pot, boil two and a half glasses of salted water with a teaspoon of oil. Then pour the rinsed porridge into the water and cook it over low heat for about 20 minutes. Now and then you should check whether the grits have absorbed all the water, then the cooking time may be slightly longer or shorter. When cooking porridge, avoid mixing it too. When the porridge absorbs all the water, it is worth a few minutes to let it rest on the gas to rest. An exception is the pearl barley. While cooking, you should proceed in the same way, but for one glass of water, there are three glasses of water.

The use of barley
Barley groats are perfectly suited as an addition to dry dishes. It goes very well with goulash, mushroom sauce and various kinds of meat. It can also be used in conjunction with minced meat as stuffing for dumplings or stuffed cabbage. One of the most popular dishes prepared on its basis is soup. Because the barley porridge has a slightly earthy aftertaste, it perfectly blends with traditional Polish dishes. On its basis, also modern dishes are prepared, an example of which is a risotto of barley groats. Undoubtedly, care should be taken that the porridge is cooked properly. More and more often, barley groats are also appreciated by people who are on slimming diets. A properly balanced diet with the addition of barley porridge can bring satisfactory results, its consumption is a great way to keep a slim body.

Contraindications to eating barley groats
Unfortunately, there is also a group of people who should not eat barley.

These are among others
– people suffering from celiac disease and intolerant gluten,
– people suffering from peptic ulcer disease, duodenum, and gastro-oesophageal reflux mainly due to the fact that barley porridge contains large amounts of phosphorus, sulfur, and chlorine,
– fat and heavy dishes with barley groats should also be avoided by persons suffering from cancer,
– negative symptoms may also occur in young children who can not cope with the digestion of barley groats.
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Dietary fiber – do you know its role?

Dietary fiber – what is it? 

Dietary fiber (or dietary fiber) is a group of plant compounds that are not digested by the digestive tract. Human digestive enzymes are not able to break them down. Thus, dietary fiber goes to the large intestine, where it is partially broken down by intestinal microorganisms.


Here you can find dietary fiber – CLICK 


The dietary fiber is among others 



vegetable gums and sluices, 

resistant starch (formed in cooked and chilled starchy products, eg potatoes, pasta). 

Dietary fiber is found primarily in the cell walls of vegetables, fruits and cereals. Its quantity and composition depend on the plant species and the part from which they come (seeds, fruits, tubers). 

Dietary fiber is divided into two types 


insoluble in water. 

Dietary fiber insoluble in water 

This type of dietary fiber does not digest and does not dissolve in water. Fiber insoluble through mechanical irritation of the intestinal walls stimulates intestinal peristalsis. This fraction absorbs water, which increases the volume of the food content, and you feel more full. 

Dietary fiber water-soluble 

The soluble dietary fiber, as its name suggests, dissolves in water forming a type of gel in the digestive tract. This gel protects the intestinal epithelium and stimulates the growth of the positive intestinal microflora. 

Fiber – health properties 

1. Fiber regulates blood sugar. 

Fiber has a positive effect on carbohydrate metabolism by lowering serum glucose. This is done directly by reducing the absorption of sugars in the gastrointestinal tract and indirectly via the hormonal route. Fiber reduces insulin secretion and increases tissue sensitivity to insulin, thus preventing diabetes. 

2. Fiber increases satiety 

Fiber is responsible for the quick satiety that appears after a meal resulting from the filling of the stomach. Fiber itself is not digested, but when binding water swells in the stomach and fills it much faster than other nutrients. Because fiber is not digestible, it stays much longer in the stomach, so you can reduce the frequency of meals consumed.

3. Fiber prevents diseases of the circulatory system 

Fiber improves lipid metabolism by lowering total cholesterol and triglycerides. 

4. Fiber prevents constipation 

Swollen fiber travels from the stomach to the intestines, where it stimulates peristalsis and the process of digestion. Fiber regulates the rhythm of bowel movements and prevents constipation. 

5. Fiber is a natural detox 

Swelling in the gastrointestinal tract, it binds many toxins, heavy metals and harmful metabolic products. This action has been scientifically proven – fiber prevents the formation of tumors of the digestive system. 

Slimming effect of fiber 

Dietary fiber supports slimming. The effect of fiber results from all the above functions. Fiber rich food is low in calories and at the same time allows you to eat quickly. The source of dietary fiber is, above all, vegetables and fruits. 

Fiber supports metabolism, facilitates fat burning and regulates the sugar economy. Additionally, by cleansing, it improves the appearance of the skin, hair and nails. 

Products rich in fiber 

The main sources of dietary fiber are vegetables, fruits and whole grain cereal products. Enrich your diet with natural sources of dietary fiber 

bran, whole grain cereal, 

wholemeal bread, thick cereal, 

vegetables, including mainly leguminous vegetables, 

fruits, mainly dried fruit, 


stones, seeds. 

However, according to research, the average European consumes only 20% of the recommended daily intake of fiber. 

Fiber in tablets 

If you are struggling with persistent hunger or want to help in the fight against constipation, it is worth taking advantage of the diet supplements market. Particularly slimming people should consider taking fiber in the form of dietary supplements (tablets or powder). 

When you take fiber in the supplement, be sure to remember about the proper hydration. Fiber binds liquids and if there is too little water in the digestive tract it will not be effective. 


You can read also: Dietary fiber and weight loss


Enjoy the bean while it is!

Broad bean nutritional value 

Do you know that wild beans grow in Africa? In Poland, broad bean appears at the beginning of summer and, like other legumes, it is a treasury of nutritional value. It contains a lot of protein, fiber and low in calories (100 g is just 66 kcal and about 6 g of fiber, which helps to protect the mucous membrane of the large intestine from toxic substances). It has also been shown to reduce blood cholesterol because it binds bile acids in the large intestine. 


Here you can find dietary fiber – CLICK 


Broad bean is rich in isoflavones and plant sterols. Isoflavones, such as genistein and daidzein, act protectively on the breasts, protecting them against cancer. Broad bean is characterized by a high concentration of an amino acid called levodopa (a precursor to dopamine), which acts as a neurotransmitter in the brain, but also raises testosterone levels and increases the synthesis of growth hormone. 

Delicious hummus from broad bean. Will you be tempted? 

Broad bean has a high nutritional value, it provides a lot of B vitamins 100 g fresh grain contains 423 micrograms or 106% of the daily requirement for folic acid. 

In the broad bean seeds we can also find vitamin B6 (pyridoxine), thiamine (vitamin B1), riboflavin and niacin. Most of these vitamins function as coenzymes in the reactions of the cell in the transformation of carbohydrates, proteins and fats into energy. 

What beans to buy? 

Very young broad beans, like sugar peas, can be eaten raw. Mostly sold beans are already shelled and stored in sealed plastic bags. It is not known if it is fresh and therefore it is best to buy it in pods. They should be intensely green, without discoloration and mold. 

How to store broad beans? 

Broad bean in the fridge retains its nutritional value for about a week. It can be eaten as a snack, it is also a great ingredient in salads. Unfortunately, it causes bloating and excessive fermentation in the gut. The way to eliminate excess gases is the addition of ginger, kelp or spice cumin, cumin or laurel leaf. 

How to cook broad beans? 

Bloating and gases are caused by oligosaccharides in grains, which unfortunately are not digested or broken down by intestinal bacteria. So to avoid stomach sensations, you can eat a glass of cooked beans (3 g oligosaccharides) at one time or cook the seeds properly. How to do it? 

You should pour the beans very hot water, leave for an hour, pour out the water and cook again in new water, salting at the end of cooking. Some recommend cooking it with the addition of fennel, especially if someone does not like the smell of boiling broad bean, but also lemon juice, sugar, herbs. So prepared it will work well in a salad with broad beans. If the broad bean is young (small, with a delicate, green skin), cook it for several minutes – preferably steamed. The older broad bean needs to be cooked for several dozen minutes to be soft (30-50 min.). It’s best to check every now and then, if it’s ready. 

Broad beans – who can hurt? 

Bean is not for people who suffer from gout (due to the presence of purines), tend to form oxalate stones in the kidneys and problems with the digestive tract. 

Broad beans may also occasionally cause serious allergic reactions, known as favism. Disease symptoms occur in people who have a mutation in the G6PD gene after exposure to various environmental factors, the most important of which are medicines, the intake of broad beans (Vicia faba) and contact with its pollen. 


You can read also: Dietary fiber and weight loss


Underestimated food products

Many food products, despite their unquestionable health benefits, relatively rarely appear in our diets.

Lack of aggressive marketing campaign, non-compliance with current trends, a little exotic or not very refined character cause that we pass indifferently in stores, focusing primarily on the breasts of chicken, broccoli and rice, salmon and olive oil. However, it is worth to verify your approach, thus diversifying your menu. 


Here you can find supplements supporting your diet – CLICK 


An important advantage of carrots, beets and parsley root is not only an affordable price.

These vegetables are an ideal proposition for winter days when the access of fresh vegetables is very limited. They can be easily incorporated into tasty casseroles or prepared using nutritious soups or delicious salads. At the same time, they are a rich source of fiber, vitamins (eg folic acid) and antioxidant compounds. Root vegetables can be an alternative to too often consumed broccoli, tomatoes, lettuce, etc. 

Especially in the diet of active people, sea fish are represented primarily by salmon and tuna.

Meanwhile, around the Christmas season, dishes with herring in the main role return to favor. It is worth thinking about including dishes from this fish also on other days, because it is an excellent source of omega-3 fatty acids that have a positive effect on the circulatory system, but also contains quite large amounts of vitamin B12, calcium, magnesium and, of course, wholesome protein. Herring is also a grateful starting product for preparing a variety of salads, besides it is extremely easily available


You can read also: Broccoli and cauliflower support the growth and regeneration of muscles


Food myths and popular excuses

As part of the upcoming end of the year and the inevitable summaries, I would like to list and discuss a few often incorrect information about whether it is healthy nutrition or reduction of adipose tissue, or the difficulties associated with it. Some of them are already stereotypical in nature, which is why it is even better to deal with it. 


Here you can find vitamins and minerals – CLICK 



Healthy food is unpalatable – always in this situation tempts me to add yes, but only if someone can not cook !. The truth is that healthy food can be much tastier than unhealthy! However, accustomed to high doses of salt, sugar and monosodium glutamate, we may initially not appreciate very many flavors. In addition, there is a certain conservatism in the nature of many Poles, we are definitely not open to new flavors – we like pork the most, and bigos, etc. from vegetables


A healthy diet is a varied diet, so you should treat yourself to a new culinary experience at the expense of highly processed food. The more so that the stores have to offer a whole range of meats, fruits, vegetables, nuts, oils, dairy products and – which is extremely important – spices. The issue of unpalatable healthy food is often promoted by sports people who believe that the key to success is a dry chicken breast and cottage cheese with olive oil. This approach is not a necessity, but a choice that significantly hinders the work with aesthetics of the figure. 

From tomorrow I will start slimming – and today I will eat two packets of chocolate cakes, a portion of cheesecake and drink a can of cola. This excuse is a mantra of all people who have problems with self-discipline and strong will. It is a pity that not everyone is aware of the fact that a man is not born with a strong and hard character, and works on it, exercises and compensates for the effort he has achieved. Meanwhile, translating all matters for tomorrow, in fact, never constitutes an element of self-deception, which leads to frustration and understatement of self-esteem; it provokes to escape rather than stimulate to act. Therefore, if you really want to change your life, do not post it forever. 


You can read also: A weekly diet


FODMAP diet helpful in irritable bowel syndrome

FODMAP is a diet developed by a research team from Monash University, which allows you to function normally with people with irritable bowel syndrome and excessive growth of bacterial flora in the small intestine in other disease entities.See the principles of FODMAP diet – the list of prohibited products and an example menu.

Irritable Bowel Syndrome (IBS) is one of the many diseases of the digestive tract characterized by bacterial growth, which in this case affects the jejunum with microflora living in the large intestine.Symptoms are burdensome and include diarrhea digestive disorders, alternating constipation, bloating, abdominal pain and impaired absorption of food.This disease is difficult to diagnose and treat and may lead to serious nutritional deficiencies and bowel dysfunction.  FODMAP is a way of feeding that improves the comfort of gut and patients’ life.

What is the FODMAP diet?

FODMAP is a diet developed by a research team from Monash University – Professor Peter Gibson, director of Gastroenterology, The Alfred Hospital and Monash University, and Dr. Jane Muir – which allows normal functioning for people with sensitive bowel syndrome and excessive bacterial flora in other disease entities.The diet assumes a very low intake of products containing fructose, lactose, fructans, polyhydric alcohols and artificial sweeteners, which not only are easily fermented, but also by the osmotic properties increase the amount of water in the intestinal lumen.These substances ferment under the influence of bacteria that live there, which in turn causes increased production of carbon dioxide and methane, which in turn leads to flatulence, abdominal pain and diarrhea.


Check also: Diet for women – know-how!


The name FODMAP is a compilation of the first letters of the words Fermentable Oligosacharides, Disacharides, Monosacharides And Polyols.They are compounds that in unchanged form migrate to the large intestine and become a breeding ground for bacteria, carrying out their rapid fermentation and giving symptoms of IBS. In people who suffer from sugar intolerance, as well as SIBO (Small Intestinal Bacterial Overgrowth), the fermentation takes place in the small intestine with the participation of bacteria that normally live in the large intestine.Such pathological phenomena disturb the proper digestion of nutrients, but also cause their impaired absorption and gradual damage to the lining of the intestines.This leads to symptoms of irritable bowel syndrome.

SIBO is increasingly associated with the occurrence of IBS – studies show that bacterial overgrowth often occurs in patients with irritable bowel.In many studies and tests, it was observed that the elimination of foods containing large amounts of the aforementioned substances brings about 75% improvement in well-being.people with IBS.

FODMAP diet rules

The FODMAP diet consists of two phases.The first one lasts about 6-8 weeks and consists in avoiding products rich in FODMAP (depending on the state of health and individual tolerance, you can afford a small amount of such products in this phase).The second phase is much longer and depends on the reaction of the person to the products introduced back into the diet.New foods should be introduced one by one, once every few days, observing the reaction (which may be caused by substances other than FODMAP found in a given food).You should not prolong the use of the diet, because the elimination of many vegetables and fruits can lead to shortages of fiber, vitamins and minerals.You can return to the first phase whenever you feel an exacerbation of unpleasant symptoms.


Read also: Macrobiotic diet


Where are FODMAP located?List of prohibited products

Below is a list of food products that are prohibited in the first phase of the FODMAP diet.It is often updated at http // / fodmap-diet / fodmap-food-list /.

Although some FODMAPs are allowed in the table, the components present in them that provoke IBS should always be taken into account.It is an insoluble fiber, a large amount of fat, acids such as fruit and caffeine.The effect and mode of action of the diet will depend on the intestinal disease unit and on the individual tolerance.

High FODMAP products are those that should be avoided, or at least – to limit their consumption.The list includes products of various origins, including a large number of vegetables and fruits, as well as cereal and dairy products.

Vegetables garlic, onions, artichokes, Jerusalem artichokes, asparagus, avocado, beans, beetroot, Brussels sprouts, broad beans, cauliflower, peas, dill, green peppers, lentils, leek, peas, soy, spring onions (white part).

Fruit apples, peaches, apricots, blackberries, cherries, lychees, nectarines, pears, plums (also dried), watermelon.

Cereal products products containing wheat and rye, including bread, pasta, flour, cereals, bran, cereals, cakes, biscuits, biscuits, crackers, biscuits, tortillas.

Sweets and sweeteners fructose, glucose-fructose syrup, honey, isomalt, sorbitol, maltitol, mannitol, xylitol.

Milk products cow’s and goat milk, yoghurts, cottage cheese, cream, ice-cream.

Beverages beverages sweetened with glucose-fructose syrup, beverages sweetened with fructose, beverages sweetened with other sweeteners mentioned above, high FODMAP fruit juices, beer, sweet wines.

Prebiotics FOS, fructooligosaccharides, inulin, oligofructose.


Check: What foods are most useful in the weight loss phase?

FODMAP diet – practical tips

Before buying, read the product composition carefully so that you do not buy those rich in FODMAP. Dairy products are valuable for health – if you do not have allergies to milk proteins, choose those that are low in lactose (eg low lactose dairy products, yellow cheeses) and divide them into all meals throughout the day.To avoid constipation, you should choose products rich in fiber, and poor in FODMAP – such as porridge, and drink plenty of water.

FODMAP will not alleviate the symptoms of intestinal diseases for everyone.Always in the case of weight loss, diarrhea, bloating, constipation, deeper diagnostics are necessary to avoid harm.Particular attention must be paid to people with celiac disease.Not all of the products listed below are safe for them.Before purchasing, check the food labels (pulls below).

FODMAP diet – an example menu

breakfast 454 kcal

Sandwiches from gluten-free bread with hard cheese and tomato sprinkled with sprouts, orange juice.Ingredients 2 slices of gluten-free bread, each 40 g, two slices of cheese, about 40 g, slices of tomato 60 g, juice 200 ml, freshly squeezed.


II breakfast 173 kcal

Chocolate and banana mousse.Ingredients natural yogurt without lactose – 150 g (half a glass), banana 120 g, 3 tablespoons of cocoa without sugar. Mix all ingredients.


Lunch 450 kcal

Grilled fish with potato, carrot and salad with vinaigrette.Preparation of 100 g of white skinless fish should be rubbed with spices, drizzle with olive oil and lemon juice, and grilled like potato and sliced ​​carrot.Eat salad with sprinkled lemon juice, olive oil, sprinkled with fresh herbs.


Afternoon tea 160 kcal

Fruit salad made of kiwi, two mandarins and half banana slices.The whole is drizzled with orange juice.


 Supper 304 kcal

Pepper stuffed with tomatoes.Ingredients: large green pepper 230 g, turkey breast 80 g, brown rice 30 g (2 tablespoons), chopped spinach leaves (handful), a pinch of oregano and thyme, 5 g (spoon) olive oil, 3 g parsley, pepper, canned tomatoes 240 g (1 cup).Preparation Clean the inside of the pepper after detaching the heel, fill it with stuffing of minced meat, spinach, herbs and spices;put into a pot, pour 2 tablespoons of water and simmer about 20 minutes.Put into a casserole.Stew tomatoes in a can, sprinkle with basil, put on top of peppers, bake 5 minutes at 250 degrees C. Sprinkle with parmesan cheese.


What products to avoid in the FODMAP diet – a handbag list

Excess fructose honey, apples, mango, pear, watermelon, high-fructose corn syrup and food products containing it.

Fructans artichokes, garlic (in large quantities), leek, onion, spring onion (white part), shallots, wheat (in large quantities), rye (in large quantities), barley (in large quantities), inulin, fructooligosaccharides, oligosaccharides.

Lactose milk, ice cream, cream, biscuits, biscuits, milk desserts, condensed milk, powdered milk, yogurt, soft cheeses (eg ricotta, marscarpone), cream.

Galactooligosaccharides (GOS) beans, lentils, chickpeas.

Polyols apples, apricots, avocados, cherries, nectarines, pears, plums, mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).